Just In
- 2 hrs ago Holi 2024: 7 Comfy And Stylish Outfit Ideas To Enjoy The Vibrant Festival
- 3 hrs ago Vastu Tips For Holi: Dos And Don'ts To Follow As Per Vastu Shastra To Invite Positive Energy In Your Home
- 4 hrs ago When Is Masan Holi 2024? Know About Date, And Significance Of Bhasma Holi or 'Holi of Pyre Ashes' In Varanasi
- 8 hrs ago Lunar Eclipse 2024 Horoscope: Know The Effect Of First Chandra Grahan Of The Year On All 12 Zodiac Signs
Don't Miss
- Movies Elvish Yadav Snake Venom Controversy: How Bigg Boss OTT 2 Winner Spent His First Night In Jail? DEETS
- News World's Most Polluted Capital - Delhi: Decoding Contributing Factors
- Sports Swiss Open 2024: Indian Schedule, Results, Telecast & Live Streaming Info
- Technology Realme Narzo 70 Pro 5G With Sony IMX890 OIS Camera, Dimensity 7050 Launched in India; Price and Availability
- Finance Gold Prices India, March 19: Biggest Jump In Yellow Metal Prices In 10-Days, Buy?
- Automobiles Ampere Nexus Electric Scooter Completes K2K Run – Pre-Bookings Open
- Education Andhra Pradesh Teacher Eligibility Test Result 2024 To Be Out Soon, Know more
- Travel Celebrate Lathmar Holi in Nandgaon on March 19: A Colorful Tradition of UP
Virat Kohli Turns Vegan And Here’s Why You Should Do It Too
Cricketer and captain of the Indian national team Virat Kohli has adopted a vegan diet and sources say the diet has benefited his health and athletic performance. The transition from a non-vegetarian diet to vegan diet seems to have upped his strength and digestive power. Not only Virat Kohli, but athletes like Serena Williams, Lewis Hamilton and Hector Bellerin and a few others follow the vegan diet.
The plant-based diet has had an influential effect on the cricketer's temperament and has made him happier. Virat's diet consists of protein shakes, soy and vegetables instead of meat, eggs and dairy products.
So, how does a vegan diet affect athletic performance? As vegan diet excludes certain dairy and meat products, it helps the athletes and non-athletes maintain a leaner physique with a low to average body mass index (BMI) [1] .
If you are planning to remain fit and get a leaner physique, incorporate the following nutrients in your vegan diet.
1. Protein
Protein
is
one
of
the
macronutrients
which
is
important
for
young
athletes
to
help
build
and
repair
muscles.
Protein
also
provides
a
lean
body
mass
for
athletes
as
well
as
non-athletes
[2]
.
You
just
need
to
eat
high-quality
protein
within
two
hours
after
exercise
as
it
enhances
muscle
repair
and
growth.
For
stronger
muscles,
include
vegetarian
sources
of
protein
like
nuts
and
nut
butters,
seeds,
beans
and
lentils,
tofu,
soy
milk,
whole
grains,
and
protein
bars.
2. Vitamin B12
Oregon
State
University
researchers
found
that
athletes
who
lack
B
vitamins
have
low
high-intensity
exercise
performance
and
are
unable
to
repair
damaged
muscles
or
build
muscle
mass.
Also,
a
deficiency
of
vitamin
B12
can
cause
fatigue
which
can
affect
an
athlete's
performance
[3]
.
Vegetarian
sources
of
vitamin
B12
are
soy
and
almond
milk,
rice,
protein
bars,
cereals,
and
beans.
10 Vegetarian Foods Rich In Vitamin B12
3. Calcium
Calcium
is
one
of
the
most
important
micronutrients
for
athletes,
especially
female
athletes
as
it
helps
in
building
strong
bones
and
teeth
[4]
.
It
also
plays
a
critical
role
in
muscle
contraction
and
relaxation.
When
your
muscles
contract,
calcium
is
pumped
into
the
muscle
fibre
enabling
it
to
shorten
and
as
the
muscle
relaxes,
calcium
is
pumped
out
of
the
fibre
which
lets
the
muscles
return
to
its
resting
state.
A
deficiency
of
this
mineral
causes
muscle
twitching
and
cramps.
Calcium-rich
foods
for
vegetarians
include
plant-based
milk,
tofu,
calcium-fortified
juice,
green
leafy
vegetables
and
broccoli.
4. Vitamin D
Vitamin D is another micronutrient that helps in improving athletic performance [5] . Adequate amounts of vitamin D can lower total body inflammation, stress fracture is reduced and muscle function is lowered too. It is easier to get vitamin D as athletes perform outdoor training. You can also meet your vitamin D dietary requirements from spinach, kale, soybeans, and collard greens.
5. Iron
How
does
iron
improve
your
athletic
performance?
Well,
this
mineral
provides
oxygen
to
the
blood
cells
that
ultimately
gives
you
the
energy
to
perform
better
on
the
field.
The
body
loses
small
amounts
of
iron
through
sweating
which
puts
the
endurance
athletes
at
a
risk
of
iron
deficiency.
Iron-deficient
athletes
are
then
not
able
to
maintain
a
steady
heart
rate
during
moderate
to
high-intensity
exercises.
Include
iron-rich
vegetarian
foods
like
dark
green
leafy
vegetables,
legumes
and
lentils,
nuts
and
prunes.
Vegetarian Foods That Have More Iron Than Meat
Here's a vegetarian diet plan for athletes:
- Morning breakfast - Vegetable sandwich with 4 to 5 almonds and black coffee.
- Lunch - 1 chapatti with mixed vegetables, dal and broccoli salad.
- Evening snacks - Apple, kiwi and banana with green tea and rice flakes (diet chidwa).
- Dinner- 1 small bowl of brown rice with vegetable soup and broccoli salad/vegetable salad.
- [1] Rogerson D. (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14, 36.
- [2] Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.
- [3] Williams, M. H. (1989). Vitamin supplementation and athletic performance. International journal for vitamin and nutrition research. Supplement= Internationale Zeitschrift fur Vitamin-und Ernahrungsforschung. Supplement, 30, 163-191.
- [4] Mehlenbeck, R. S., Ward, K. D., Klesges, R. C., & Vukadinovich, C. M. (2004). A pilot intervention to increase calcium intake in female collegiate athletes. International journal of sport nutrition and exercise metabolism, 14(1), 18–29.
- [5] Owens, D. J., Allison, R., & Close, G. L. (2018). Vitamin D and the Athlete: Current Perspectives and New Challenges. Sports medicine (Auckland, N.Z.), 48(Suppl 1), 3–16.
- insyncVirat Kohli Is Bowled Over By ‘Mock Chicken Tikka': How To Make This Vegetarian/Vegan Recipe In Your Home
- yoga spiritualityAyodhya Ram Mandir: Virat Kohli, Sachin Tendulkar, Among 8000 Dignitaries Invited For Pran Pratishtha Ceremony
- healthVirat Kohli Hugs Anushka Sharma After India's World Cup Loss: How Does Hugging Loved Ones Make You Feel?
- healthCricket World Cup: Virat Kohli & Anushka Sharma Both Love This Food! How To Make It Diet-Friendly?
- fashionWorld Cup 2023: Who Is The Fashion Icon In The Indian Cricket Team?
- fashionAnushka's Rocking Co-Ord Outfit On World Cup Semi-Final, How Much It Costs, All About Her Edgy Casual Style!
- relationshipFrom Awkward Meet To Flying Kiss: Virat-Anushka Is Truly 'Rab Ne Bana Di Jodi', Tracing Relationship Journey
- home n gardenHappy Birthday Virat Kohli: Ace Cricketer's Abode Features Minimalist Modern Decor, Get Inspired!
- fashionWorld Cup 2023: Anushka Sharma And Virat Kohli's Sporty Fashion Scores Equal On Comfort & Style, Get Inspired!
- healthVirat Kohli Breaks Sachin Tendulkar's World Record With 50th ODI: Check Out Kohli’s Diet Here!
- fashion trendsVirat Kohli-Anushka Sharma And The Art Of Twinning: 4 Times The Power Couple Wore Matching Outfits
- bollywood wardrobeVirat Kohli-Anushka Sharma Or Karan Singh Grover-Bipasha Basu, Which Couple’s Fashionable Look Is Impressive?