Healthy Vegetarian Meals for Sports

If you’re a vegetarian athlete, you could question ways to get the protein you need, however, there’s an abundance of healthful vegetarian meals that’ll supply all the nutrients you require for peak performance. As Matt Frazier, author of the ‘No Meat Athlete’ blog, notes, the key factors to consider for a healthy meal is a balance of quick-energy basic carbs, slow-burning intricate carbohydrates, some protein and a percentage of healthy fat. It’s likewise essential to stay hydrated throughout sports.


For vegetarians who eat eggs and dairy products, a vegetarian omelet offers well balanced nutrition and energy, specifically if you enjoy it whole-grain toast or pancakes. The American Egg Board keeps in mind that eggs are high in protein and offer an array of vital nutrients, including vitamins A, D and B, zinc and phosphorus. Including veggies such as peppers, onions and mushrooms enhances the vitamin content of the meal, and cheese includes extra protein, vitamins A and D, and calcium.

Vegetable Tagine

Tagines are a common North African dish and a vegetarian variation is a rich source of vitamins, minerals and complex carbs. Jossy’s Moorish Veggie Tagine, a recipe that was reprinted in ‘The Sunday Times,’ requires veggies such as tomatoes, zucchini, onions and bell peppers, which are all great sources of anti-oxidants. The dish likewise has garbanzo beans, prunes and almonds, which add fiber, protein and healthy fat, and it’s spiced with cinnamon, which helps control blood sugar levels.

Three-Bean Chilli

Playing sports is good for the cardio system and muscles, however extreme practice and competition can also stress your body and lower immunity. ‘The Cancer Survivor’s Guide’ advises three-bean chilli as a healthy vegetarian meal since it’s high in fiber, which supports immune function and assists remove contaminants. The chili dish likewise is rich in protein and vitamins because of the addition of such vegetables as onions, peppers and tomatoes. Serve it with brown rice to obtain additional fiber and complex carbohydrates.

Stir-Fry with Noodles

Stir-fries are quick and simple to prepare, making them a great selection for a post-workout meal. The key to making the healthiest possible variation is to utilize the best ingredients. ‘1,000 Vegan Recipes’ suggests utilizing soba noodles, made from buckwheat, rather of egg noodles. Stir-fry them with napa cabbage or bok choy, onion, carrots, snow peas, corn or any other vegetable you like, and period with soy sauce, sesame seeds and fresh ginger. This offers intricate carbs, anti-oxidants and a little bit of fat, and ginger is renowned for being a digestion help.

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