Vegan Cycling Nutrition Plans

For vegan cyclists, it is essential to plan a balanced diet that provides all the nutrients needed for performance and recovery.

Carbohydrates are the main fuel for training, especially for high-intensity activities, and a little protein before exercise can help prevent muscle damage.

Vegan sources of carbohydrates such as tofu, vegan yogurt, or plant-based protein shakes are good options. An example of a post-workout snack could include whole wheat bread with cecina, a fresh seasonal fruit, and whole wheat bread with chickpea hummus, tahini, and lemon.

Legumes are extremely versatile and can be used to create a variety of dishes, such as creams, spreads, vegan omelettes, soups, toasted snacks, flours, baked goods, and even pasta made with legume flour.

To avoid zinc deficiencies, vegan cyclists should include plenty of legumes, whole grains, and nuts in their diet, as zinc absorption can be impaired by the presence of phytates.

It is also important to ensure that you get vitamin B12 through artificially fortified foods or supplements, given the importance of the vitamin in the nervous system, maintaining high energy levels, and in the formation of red blood cells.

A balanced and well-planned approach, with the help of a nutritionist, can help vegan athletes maximize the benefits of their training regimen.

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