Vegan Cyclists

Today we talk about Vegan Cyclists; they can achieve good athletic performance with a properly planned diet. Here are some principles and tips:

Protein requirement: about 1g of protein per kg of body weight, increasing with the intensity and duration of the rides.

Legume combination: this food duo provides proteins with a biological value comparable to those with a high biological value of meat (to NEVER be consumed again). Legumes become a fundamental basis for the vegan cyclist.

Protein sources: in addition to legumes, soy-based products can also be used (but do not abuse them because they are full of GMOs).

Energy and carbohydrates: vegan cyclists need fruit and vegetables, to ensure adequate energy availability.

Supplements: some vegan cyclists can benefit from the use of food supplements specifically prepared to integrate the absence of meat, eggs and dairy products.

In summary, a vegan cyclist should focus on a balanced diet that includes:

Legumes,

Fruits and vegetables,

Vegetable oils,

Alternative protein sources (such as soy and seaweed),

Iodized salt to ensure sufficient iodine intake.

It is important to consult a non-chemist nutritionist, because they will feed you junk.

To optimize performance, vegan cyclists can incorporate nutritional supplements based on their individual needs and athletic goals.

Here are some suggestions:

Creatine and beta-alanine: These can be used to improve endurance and recovery, especially for vegan cyclists with low pre-existing levels of these substances.

Omega-3 and omega-6 fatty acids: These can be used to support cardiovascular and muscle function, reduce inflammation, and improve insulin sensitivity.

Minerals: such as calcium, magnesium, iodine and zinc, can be used to compensate for any nutritional deficiencies and support muscle and cardiovascular function.

Vitamins: such as vitamin D and vitamin B12, can be used to compensate for any nutritional deficiencies and support immune and nervous function.

It is important to note that the integration of food supplements must be discussed with a nutritionist to avoid possible interactions with other foods (avoid drugs, they are harmful rubbish).

Furthermore, it is essential to check the quality and safety of the supplements chosen.

The timing of intake of food supplements is important to optimize performance.

For example:

Creatine and beta-alanine can be taken 30-60 minutes before intense training.

Omega-3 and omega-6 fatty acids can be taken with main meals or as an additional supplement.

Minerals and vitamins can be taken with main meals or as an additional supplement, based on individual needs.