Back
Home » Health
  •  
    Filmi Bollywood
    • Vicky Kaushal & Yami Gautam Have Fun At Promotional Event For URI! Pictures!
    • EXCLUSIVE! Newbie Hritiqa Chheber Talks About Her Debut Film & Journey In The Industry
    • Taimur's Trip To South Africa: Saif Reveals His Son's B'day Plans Include 'Horse-Riding & Big Cats'!
    • Farhan Akhtar Takes The Stage By Storm At A Concert; Check Out Pics Here!
    • 3 Years Of Bajirao Mastani: Deepika Padukone Gets Nostalgic & Shares A Special Post!
    • Deepika Padukone Reveals Ranveer Singh Flirted With Her When He Was Dating Somebody Else!
    • Manikarnika Trailer: Kangana Ranaut Leaves A Roaring Impression As Rani Laxmibai!
    • Rima Das' Village Rockstars Out Of Oscar 2019 Race!
    • When A Film Director Called Shahrukh Khan 'Ugly' & Told Him That He Was Not The Hero-Type!
    • Manikarnika Trailer To Release Today; Kangana Ranaut Attends Film Promotion A Day Before
    • Unseen Pics From Taimur's Maldives Vacation: The Tiny Tot Chills With His Parents Saif-Kareena!
    • Shah Rukh Khan Talks About What Will Happen If Zero Fails
    • John Abraham Celebrates 46th Birthday In A Very Special Way!
    • Simmba Actors Ranveer Singh & Sara Ali Khan, Director Rohit Shetty At Simmba Promotions
    • Ranveer Singh Gate Crashes Wedding, Congratulates Couple During Simmba Promotions!
    • Spotted! Shahid Kapoor Goes For Bike Ride, Parineeti Chopra Smiles And Waves For Cameras
    • Sushmita Sen Congratulates Miss Universe 2018 Winner Catriona Gray With An Adorable Post!
    • Sushant Singh Rajput: Audience Appreciation Encourages Me
Virat Kohli Turns Vegan And Here’s Why You Should Do It Too
Boldsky | 10th Oct, 2018 12:05 PM
  • 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. 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.

    Vegetarian sources of vitamin B12 are soy and almond milk, rice, protein bars, cereals, and beans.

    Most Read: 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. 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 the athletic performance. 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.

    Most Read: 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.

    Share this article!




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).

If you are planning to remain fit and get a leaner physique, incorporate the following nutrients in your vegan diet.

   
 
Health and Life
  • 12 Amazing Nutritional Health Benefits Of Giloy
  • 20 Lesser Known Health Benefits Of Basil Leaves, Nutrition & Recipes
  • 20 Wonderful Benefits Of Red Spinach, Nutrition & Recipes
    • 17 Effective Benefits Of Arrowroot For Health, Hair And Skin
    • 20 Amazing Health Benefits Of Watercress, Nutrition & Recipe
    • Cyclic Vomiting Syndrome: Symptoms, Causes & Treatment
      • Pigeon Peas: 10 Health Benefits, Nutritional Value & Recipe
      • 28 Amazing & Effective Home Remedies For Goitre
      • Black-eyed Peas: 12 Health Benefits, Nutritional Value & Recipes
        • Breadfruit: 13 Potent Health Benefits, Nutritional Facts And How To Consume
        • Can Excess Iodine Cause Hypothyroidism? Recommended Usage, Risk Factors & Warnings
        • 12 Benefits Of Bengal Gram (Black Chana Or Garbanzo Beans) For Health
          • 17 Incredible Health Benefits Of Rambutan, Uses, Nutritional Facts & Recipes
          • Liposarcoma: Types, Symptoms, Causes, Diagnosis & Treatment
          • 9 Lesser Known Benefits Of Safflower Oil; Does It Really Aid In Weight Loss?
            • What Is Kefir? Its Types, Benefits And How To Make It
            • Low Urine Output (Oliguria) – Causes, Symptoms, Diagnosis & Long-term Outlook
            • 16 Healthiest Things To Add To Your Daily Tea
              • Ackee: Benefits, Nutritional Value & Healthy Recipes
              • Arugula: Health Benefits Of The Mediterranean Wonder Green
              • Activated Charcoal: Uses, Consumption, Preparation & Side Effects