Fitness and vegetarian diet?

Blogs, social networks, vegetarian food seems to be everywhere. This is particularly true for the fitness sphere, of which more and more people are adopting a vegetarian diet. On paper, it's simple: no meat and sometimes, but more rarely, no fish. Eggs, dairy products and honey are spared.

Can we be vegetarian and play sports?

In itself, any diet, as long as it is balanced, is compatible with a sport. You just have to pay attention to balance your contributions in macro and micro nutrients. What does this mean exactly?

The diet is divided into three main families of macro nutrients: carbohydrates, lipids and proteins . It is the balance between these three elements that constitutes a balanced diet, which will give you enough energy to train and develop your muscle mass.

• Proteins

The first questions we ask ourselves when we want to become vegetarian and that we are athletic is "will not I run out of protein? "Can I get muscle if I do not eat meat?". First of all, remember that meats and fish are not the only sources of protein! You can easily find them in eggs, dairy products or cereal-legume combinations. On the other hand, if you have intensive training, you must pay attention to your protein intake, which must be sufficient. One trick is to choose foods that are rich in carbohydrates and proteins such as quinoa or lentils. Or you can choose meat alternatives, with the same energy profile as meat,

• Carbohydrates

Vegetarian diets are, by definition, rich in varied and essential carbohydrates: fruits, vegetables, cereals, pasta, bread. Carbohydrates are our main source of energy and that is why they must constitute the majority of our daily energy intake, up to 50 or 60%.

• Lipids

More commonly known as fatty acids or fats. Just like carbohydrates, lipids are an essential source of energy for our body. But not all lipids are equal. Saturated and trans fatty acids raise the level of bad cholesterol in the blood and increase the risk of cardiovascular disease. You can find good fat in dried fruits, seeds, avocados, olives. Add a little to each of your dishes!

One of the advantages of choosing a vegetarian diet is that it is full of micronutrients: legumes (plants whose fruits are contained in pods), cereals, vegetables and fruits will allow you to refuel vitamins, calcium and other antioxidants.

So no reason to think that it is not possible to be a vegetarian and practice sport regularly. If you are afraid of not having enough energy with such a diet, think of recognized athletes like Sury Bonaly or Chris Campbell. If they have managed to reconcile vegetarian and high-level sports , why not you? Keep in mind that such athletes are mentored by a team of doctors and nutritionists and do not do anything with their diet.

Vegetarian diet and weight loss

Becoming a vegetarian can help you achieve your goals. Indeed, many are the ones who feel better or lose a few pounds when they eat a vegetarian diet. But this does not mean that it is the miracle solution. Vegetarians are generally more likely to eat a balanced diet and read the labels of the products they buy.

In addition to this, the vegetarian diet is rich in fruits, vegetables, fiber, antioxidants and is less rich in saturated fatty acids. In this respect, it is true that being a vegetarian reduces the risk of cardiovascular disease, diabetes and even certain cancers! On the other hand, a healthy and vegetarian diet is not automatic: junk food or overeating is not incompatible with a vegetarian diet.

Some examples of vegetarian recipes perfect for fitness

You can find these recipes and many more on the 101fitness app. Here is an example of a 100% vegetarian day :

• Breakfast - Oatmeal Pancakes

Ingredients: 

• 180g oat flakes 
• 1 egg 
• 1 teaspoon sugar (optional) 
• 40 cl milk (animal or vegetable) 
• 1 pinch of salt

Recipe:

1. In a bowl, mix oats, milk, sugar and salt. 
2. Add the egg to the mixture. 
3. Let stand overnight. 
4. The next day, in a non-stick pan, cook the mixture in small piles. 
5. When you see bubbles forming on the surface, flip the pancake over.

• Lunch - Rice salad with avocado and mushrooms

Ingredients for 4 people: 

• 2 avocados 
• 2 tomatoes 
• 200g Basmati rice 
• 30g mushrooms Paris 
• Vinaigrette with rapeseed oil, ginger and chives 
• Some coriander leaves 
• The juice of two oranges

Recipe:

1. To prepare the mushrooms, cut them into thin slices, sprinkle them with orange juice and reserve in a cool place. 
2. Wash the rice to remove the starch, then cook. 
3. In a big salad bowl, pour the warm rice, add the avocados and tomatoes, cut in small cubes, as well as the mushrooms. 
4. Season with the vinaigrette and enjoy.

• Taste - Carrots and hummus sticks

Ingredients for 4 people:

• 300g chickpeas cooked and drained (keep some cooking water) 
• 2 to 3 tablespoons Tahin (sesame cream) 
• Juice of 1/2 lemon 
• Olive oil 
• 1 teaspoon of salt 
• 1 tablespoon of cumin 
• 1 clove of garlic 
• Carrots

Recipe:

1. Put all the ingredients except the carrots in a blender and mix. 
2. Pour into a bowl and dip in your carrot sticks.

• Evening meal - Penne primavera

Ingredients for 2 people:

• 100g of whole pasta 
• 10 cherry tomatoes 
• 100g of mangetout peas 
• 100g of broccoli 
• 1 red or green pepper 
• 30g parmesan 
• 1 lemon 
• 1 handful of fresh basil 
• 1 tablespoon of olive oil 
• Pepper 
• Salt

Recipe:

1. Cook pasta a minute less than what the package recommends. 
2. Cut the tomatoes in half. 
3. Cut the pepper into a slice. 
4. Cut the broccoli in floret. 
5. Grate the zest of the lemon. 
6. Grate the parmesan cheese. 
7. Cut the basil into pieces. 
8. Heat the oil in a large skillet over medium heat. 
9. Add the pepper rings and sauté for 30 seconds. 
10. Add tomatoes, broccoli and mangetout peas and sauté for about 3 minutes with salt and pepper. 
11. Add the pasta and lemon zest and mix well for 1 minute.

Vegetarian or vegan?

The essential difference between the two is that veganism excludes any animal product but also any product of animal origin, which excludes dairy products, eggs and honey. Being 100% vegan is very difficult to live with every day, especially if you want to eat out with family or friends. However, more and more vegetarian and vegan restaurants are starting to grow around the world. Before embarking on an overly restrictive diet, think carefully about your deep motivations. And above all, do not start a diet in which you feel deprivation.

If after reading this article you still do not know if you should take the plunge and adopt a vegetarian diet, you can still do a test over a short period of time. Start with two or three weeks and you will see if it suits you. Be aware, however, that what will work for your neighbor will not necessarily work for you so do not blindly trust what you can read or see, trust your feelings first and foremost, in short, listen to yourself!