The VegPlate for Sports: A Plant-Based Food Guide for Athletes
Abstract
:1. Introduction
1.1. Different Types of Diets Followed by Athletes
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- High-carbohydrate diets: these are diets commonly followed by endurance athletes, as carbohydrates provide a quick source of energy for prolonged physical activity [4].
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- High-protein diets: these diets are often followed by athletes who are looking to build muscle mass or recover from injury [5].
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- Ketogenic diets: these are diets low in carbohydrates and high in fat, and are followed by some athletes to improve endurance and weight loss [6].
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- Vegetarian (lacto-ovo-vegetarian and vegan diets): these diets eliminate animal products and can be usually followed for ethical, environmental, or health reasons [2].
1.2. Athletes’ Trend towards Vegetarian Diets
1.3. Motivation of the Choice
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- Health benefits: A vegan diet that is well-planned and adequate provides all the necessary nutrients for optimal health, including protein, iron, calcium, and vitamin B12 [2]. A diet rich in fruits, vegetables, whole grains, and legumes can also provide antioxidants and anti-inflammatory compounds that can help reduce inflammation and disease risk [14,15,16].
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- Environmental sustainability: many athletes are concerned about the impact of their food choices on the environment, and a plant-based diet can be more environmentally sustainable than a diet that includes animal foods [17].
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- Improved athletic performance: There is some evidence suggesting that a plant-based diet might improve athletic performance and recovery time after exercise [2,8,15,20,21]. For example, a study published in the International Journal of Sport Nutrition and Exercise Metabolism found that a vegan diet was associated with better endurance performance in elite female runners [9].
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1.4. Importance of Proper Nutrition for the Athlete
1.5. Usefulness of a Vegetarian Food Guide Specific for the Athlete
2. Methods
2.1. The Food Groups of the VegPlate for Sports
2.2. The Servings System
2.3. Adaptations of the VegPlate for Sports
3. Results
4. Discussion
4.1. Energy
4.2. Carbohydrates
4.3. Protein
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- An athlete undergoing intense training needs more PRO than a person who is recreationally active and exercises moderately and only a few days a week;
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- Endurance sports and strength sports have different requirements (they are greater for strength sports, which can reach 2 g/kg/day of BW).
4.4. Fats
4.5. Micronutrients
5. Conclusions
Author Contributions
Funding
Institutional Review Board Statement
Informed Consent Statement
Data Availability Statement
Acknowledgments
Conflicts of Interest
References
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Food Group | Foods | Serving Size |
---|---|---|
(a) Grains | Bread and crackers Grain kernels (rice, barley, corn, wheat, spelt, kamut, oat, rye, millet, and quinoa) Pasta ‘’ Bulgur and cous-cous ‘’ Popcorn Ready-to-eat cereals (enriched with calcium *) Nondairy milk made from cereals (enriched with calcium **) Potatoes (if frequently consumed) | 30 g 80 g (cooked); 30 g (raw) 80 g (cooked); 30 g (raw) 80 g (cooked); 30 g (raw) 30 g 30 g 200 mL 120 g |
(b) Protein-rich foods | Legumes (soybeans *) ‘’ Tofu * or tempeh * Meat analogues (with soy or gluten) Soy (enriched with calcium **) or cow’s ** milk Soy (enriched with calcium **) or cow’s ** yoghurt Egg (no more than 1–2/week) Cheese* | 80 g (cooked); 30 g (raw) 80 g 30 g 200 mL 125 g one 30 g |
(c) Vegetables | Cooked or raw vegetable (rocket *, cabbage *, broccoli *, artichoke *, lettuce *, and endive *) Vegetable juice | 100 g 100 g |
(d) Fruits | Raw fruit Cooked or sliced fruit Dry fruit Fruit juice (enriched with calcium *) | 150 g (one, medium) 150 g 30 g 150 mL |
(e) Nuts and seeds | Nut butter (almond *) Seed butter (sesame butter, tahini *) Nuts (almonds *) or seeds (sesame *) | 30 g 30 g 30 g |
(f) Fats | Oil, mayonnaise, and soft margarine | 5 g |
(g) Calcium-rich foods | Marked with * | 1 * = 1 serving, 2 ** = 2 servings |
(h) Omega-3-rich foods (belonging to group e and f) | Flaxseed oil Flaxseeds, to be consumed ground Chia seeds, to be consumed ground Walnuts | 5 g 10 g 15 g 30 g |
FOOD | Energy (kcal) | Protein (g) | Fats (g) | Total CHO (g) | Starch (g) | Sugars (g) | Fiber (g) | Water (g) | Iron (mg) | Calcium (mg) | Zinc (mg) |
---|---|---|---|---|---|---|---|---|---|---|---|
Grains | 98.21 | 2.71 | 0.45 | 22.05 | 20.43 | 1.45 | 1.33 | 36.89 | 0.57 | 30.80 | 0.44 |
Protein-Rich | 87.91 | 9.49 | 3.09 | 5.90 | 5.08 | 1.40 | 2.44 | 67.84 | 2.32 | 112.49 | 0.85 |
Vegetables | 22.41 | 1.98 | 0.29 | 3.23 | 0.56 | 2.68 | 2.29 | 91.15 | 1.29 | 55.77 | 0.41 |
Fruits | 63.60 | 1.04 | 0.35 | 15.03 | 0.23 | 14.81 | 2.52 | 122.10 | 0.64 | 33.60 | 0.19 |
Nuts and Seeds | 161.33 | 6.23 | 14.56 | 1.71 | 0.87 | 0.73 | 4.96 | 1.81 | 1.65 | 50.05 | 1.77 |
Fats | 44.58 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.01 | 0.03 | 0.00 |
Energy (Kcal) | Grains (Servings) | Protein-Rich (Servings) | Vegetables (Servings) | Fruits (Servings) | Nuts and Seeds * (Servings) | Fats * (Servings) | |
---|---|---|---|---|---|---|---|
50 Kg BW | |||||||
Main | 1800 | 7 | 4 | 5 | 0.5 | 0.5 | 11 |
Pre- | 2 | 1 | 0 | 2 | 0 | 0 | |
Post- | 1 | 1 | 0 | 1.5 | 0.5 | 0 | |
Total | 2500 | 10 | 6 | 5 | 4 | 1 | 11 |
55 Kg BW | |||||||
Main | 2000 | 9 | 4 | 5 | 0 | 0.5 | 11 |
Pre- | 3 | 1 | 0 | 1 | 0 | 0 | |
Post- | 0 | 1.5 | 0 | 3 | 0.5 | 0 | |
Total | 2700 | 12 | 6.5 | 5 | 4 | 1 | 11 |
60 Kg BW | |||||||
Main | 2200 | 9.5 | 4 | 5 | 0.5 | 0.5 | 14 |
Pre- | 3 | 1 | 0 | 1.5 | 0 | 0 | |
Post- | 0.5 | 1.5 | 0 | 3 | 0.5 | 0 | |
Total | 3000 | 13 | 6.5 | 5 | 5 | 1 | 14 |
65 Kg BW | |||||||
Main | 2300 | 10 | 4 | 5 | 1 | 0.5 | 15 |
Pre- | 3.50 | 1 | 0 | 1 | 0 | 0 | |
Post- | 0.50 | 1.5 | 0 | 3 | 0.5 | 0 | |
Total | 3200 | 14 | 6.5 | 5 | 5 | 1 | 15 |
70 Kg BW | |||||||
Main | 2500 | 12 | 4 | 5 | 1 | 0.5 | 15 |
Pre- | 4 | 1 | 0 | 1 | 0 | 0 | |
Post- | 1 | 1.5 | 0 | 3 | 0.5 | 0 | |
Total | 3500 | 17 | 6.5 | 5 | 5 | 1 | 15 |
75 Kg BW | |||||||
Main | 2700 | 14 | 4 | 5 | 1 | 0.5 | 15 |
Pre- | 4.5 | 1 | 0 | 1 | 0 | 0 | |
Post- | 1.00 | 1.5 | 0 | 3 | 0.5 | 0 | |
Total | 3700 | 19.5 | 6.5 | 5 | 5 | 1 | 15 |
80 Kg BW | |||||||
Main | 2900 | 15 | 4 | 5 | 1.5 | 0.5 | 16 |
Pre- | 5 | 1 | 0 | 0.5 | 0 | 0 | |
Post- | 1 | 2 | 0 | 3 | 0.5 | 0 | |
Total | 3900 | 21 | 7 | 5 | 5 | 1 | 16 |
85 Kg BW | |||||||
Main | 3100 | 16 | 4 | 5 | 2 | 1 | 16 |
Pre- | 5.5 | 1.25 | 0 | 0 | 0 | 0 | |
Post- | 2 | 1.75 | 0 | 3 | 0 | 0 | |
Total | 4200 | 23.5 | 7 | 5 | 5 | 1 | 16 |
90 Kg BW | |||||||
Main | 3200 | 17 | 4 | 5 | 1.5 | 1 | 17 |
Pre- | 6 | 1.5 | 0 | 0 | 0 | 0 | |
Post- | 1.5 | 2 | 0 | 3.5 | 0 | 0 | |
Total | 4400 | 24.5 | 7.5 | 5 | 5 | 1 | 17 |
Energy | Protein | Fats | Total CHOs | Starch | Sugars | Fiber | Iron | Calcium | Zinc | Vitamin B1 | Vitamin B2 | Vitamin C | Vitamin B3 | Vitamin B6 | |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
kcal | g | g | g | g | g | g | mg | mg | mg | mg | mg | mg | mg | mg | |
50 Kg BW | |||||||||||||||
Main | 1756.61 | 70.43 | 79.39 | 202.47 | 166.67 | 36.89 | 34.24 | 20.98 | 986.30 | 9.49 | 1.41 | 2.01 | 203.40 | 16.26 | 3.38 |
Pre- | 410.04 | 16.99 | 4.69 | 80.07 | 46.39 | 33.91 | 10.15 | 4.73 | 241.38 | 2.11 | 0.38 | 0.43 | 73.49 | 4.23 | 0.94 |
Post- | 360.69 | 16.88 | 11.34 | 51.35 | 26.29 | 25.43 | 10.03 | 4.67 | 218.81 | 2.47 | 0.35 | 0.39 | 53.46 | 3.21 | 0.78 |
Total | 2530.34 | 104.27 | 95.41 | 333.89 | 239.35 | 96.22 | 54.42 | 30.42 | 1446.29 | 14.06 | 2.14 | 2.82 | 330.35 | 23.70 | 5.10 |
55 Kg BW | |||||||||||||||
Main | 1921.24 | 75.32 | 80.13 | 239.05 | 207.41 | 32.38 | 35.64 | 21.80 | 1031.10 | 10.28 | 1.50 | 2.05 | 194.15 | 18.20 | 3.61 |
Pre- | 444.65 | 18.65 | 4.80 | 87.08 | 66.60 | 20.55 | 8.95 | 4.66 | 238.58 | 2.36 | 0.38 | 0.40 | 44.12 | 4.81 | 0.95 |
Post- | 401.83 | 20.48 | 12.95 | 54.80 | 8.74 | 46.89 | 13.71 | 6.22 | 294.66 | 2.74 | 0.45 | 0.56 | 99.45 | 3.38 | 1.02 |
Total | 2770.72 | 114.43 | 97.87 | 380.94 | 282.75 | 99.82 | 58.30 | 32.72 | 1564.13 | 15.36 | 2.33 | 3.01 | 337.72 | 26.39 | 5.59 |
60 Kg BW | |||||||||||||||
Main | 2136.99 | 77.19 | 95.51 | 257.59 | 217.74 | 40.50 | 37.56 | 22.44 | 1063.30 | 10.59 | 1.56 | 2.09 | 212.47 | 19.02 | 3.75 |
Pre- | 476.45 | 19.18 | 4.98 | 94.60 | 66.71 | 27.95 | 10.21 | 4.98 | 255.38 | 2.46 | 0.41 | 0.43 | 60.62 | 5.07 | 1.02 |
Post- | 450.94 | 21.83 | 13.18 | 65.83 | 18.95 | 47.62 | 14.37 | 6.50 | 310.05 | 2.96 | 0.48 | 0.58 | 101.26 | 3.93 | 1.09 |
Total | 3067.38 | 118.18 | 113.65 | 418.02 | 303.40 | 116.07 | 62.15 | 33.97 | 1628.53 | 15.99 | 2.45 | 3.10 | 374.35 | 28.02 | 5.87 |
65 Kg BW | |||||||||||||||
Main | 2262.85 | 79.07 | 100.91 | 276.13 | 228.07 | 48.63 | 39.49 | 23.06 | 1095.49 | 10.90 | 1.62 | 2.14 | 230.78 | 19.83 | 3.89 |
Pre- | 493.75 | 20.01 | 5.03 | 98.11 | 76.81 | 21.27 | 9.62 | 4.95 | 253.98 | 2.58 | 0.41 | 0.42 | 45.94 | 5.36 | 1.03 |
Post- | 450.94 | 21.83 | 13.18 | 65.83 | 18.95 | 47.62 | 14.37 | 6.50 | 310.05 | 2.96 | 0.48 | 0.58 | 101.26 | 3.93 | 1.09 |
Total | 3210.54 | 120.88 | 119.10 | 440.07 | 323.83 | 117.52 | 63.48 | 34.55 | 1659.33 | 16.43 | 2.51 | 3.14 | 377.98 | 29.13 | 6.01 |
70 Kg BW | |||||||||||||||
Main | 2459.27 | 84.48 | 101.82 | 320.23 | 268.93 | 51.52 | 42.15 | 24.20 | 1157.09 | 11.78 | 1.74 | 2.21 | 238.04 | 22.04 | 4.19 |
Pre- | 542.86 | 21.36 | 5.26 | 109.13 | 87.03 | 22.00 | 10.28 | 5.23 | 269.38 | 2.80 | 0.44 | 0.44 | 47.75 | 5.92 | 1.10 |
Post- | 500.04 | 23.18 | 13.41 | 76.85 | 29.17 | 48.34 | 15.04 | 6.79 | 325.45 | 3.18 | 0.51 | 0.60 | 103.08 | 4.48 | 1.17 |
Total | 3505.18 | 129.00 | 120.46 | 506.21 | 385.12 | 121.86 | 67.47 | 36.27 | 1751.72 | 17.74 | 2.69 | 3.24 | 388.86 | 32.44 | 6.46 |
75 Kg BW | |||||||||||||||
Main | 2655.70 | 89.89 | 102.72 | 364.33 | 309.79 | 54.42 | 44.81 | 25.35 | 1218.68 | 12.66 | 1.86 | 2.28 | 245.29 | 24.25 | 4.48 |
Pre- | 591.97 | 22.71 | 5.48 | 120.15 | 97.24 | 22.72 | 10.95 | 5.52 | 284.77 | 3.02 | 0.47 | 0.46 | 49.56 | 6.47 | 1.18 |
Post- | 500.04 | 23.18 | 13.41 | 76.85 | 29.17 | 48.34 | 15.04 | 6.79 | 325.45 | 3.18 | 0.51 | 0.60 | 103.08 | 4.48 | 1.17 |
Total | 3750.71 | 135.76 | 121.60 | 561.34 | 436.20 | 125.48 | 70.79 | 37.70 | 1828.71 | 18.84 | 2.83 | 3.33 | 397.93 | 35.20 | 6.83 |
80 Kg BW | |||||||||||||||
Main | 2830.66 | 93.11 | 108.35 | 393.89 | 330.33 | 63.27 | 47.40 | 26.25 | 1266.28 | 13.19 | 1.95 | 2.34 | 265.42 | 25.62 | 4.70 |
Pre- | 609.27 | 23.55 | 5.54 | 123.66 | 107.34 | 16.04 | 10.35 | 5.49 | 283.37 | 3.14 | 0.47 | 0.45 | 34.88 | 6.76 | 1.18 |
Post- | 544.00 | 27.93 | 14.95 | 79.80 | 31.71 | 49.04 | 16.26 | 7.95 | 381.70 | 3.60 | 0.58 | 0.72 | 103.20 | 4.97 | 1.36 |
Total | 3986.93 | 144.56 | 128.82 | 597.36 | 469.38 | 128.35 | 74.01 | 39.73 | 1931.15 | 19.92 | 2.99 | 3.50 | 403.49 | 37.34 | 7.24 |
85 Kg BW | |||||||||||||||
Main | 3041.34 | 99.46 | 116.25 | 424.31 | 351.31 | 72.48 | 52.47 | 27.97 | 1338.90 | 14.61 | 2.10 | 2.43 | 285.64 | 27.33 | 4.97 |
Pre- | 648.56 | 26.75 | 6.37 | 128.64 | 118.72 | 9.71 | 10.36 | 6.03 | 310.09 | 3.48 | 0.50 | 0.49 | 20.25 | 7.29 | 1.29 |
Post- | 539.57 | 25.15 | 7.35 | 99.52 | 50.43 | 49.77 | 14.50 | 7.12 | 359.35 | 2.94 | 0.54 | 0.67 | 106.67 | 5.49 | 1.36 |
Total | 4232.46 | 151.33 | 129.95 | 652.48 | 520.46 | 131.96 | 77.33 | 41.16 | 2008.14 | 21.02 | 3.14 | 3.59 | 412.56 | 40.10 | 7.61 |
90 Kg BW | |||||||||||||||
Main | 3152.70 | 101.64 | 121.53 | 438.84 | 371.63 | 66.52 | 52.54 | 28.23 | 1352.90 | 14.95 | 2.13 | 2.43 | 272.77 | 28.17 | 5.05 |
Pre- | 719.64 | 30.47 | 7.36 | 141.14 | 130.20 | 10.78 | 11.64 | 6.90 | 353.61 | 3.92 | 0.57 | 0.57 | 22.12 | 8.08 | 1.45 |
Post- | 544.24 | 26.69 | 8.07 | 97.49 | 41.60 | 56.80 | 15.71 | 7.73 | 388.87 | 3.03 | 0.58 | 0.74 | 121.42 | 5.44 | 1.44 |
Total | 4419.58 | 158.78 | 136.95 | 677.48 | 543.43 | 134.11 | 79.88 | 42.90 | 2095.18 | 21.88 | 3.27 | 3.75 | 416.31 | 41.69 | 7.94 |
BW (kg) | Energy (kcal) | Protein (% kcalories) | Fats (% kcalories) | Total CHO (% kcalories) | Sugars (% kcalories) |
---|---|---|---|---|---|
50 | 2530.34 | 17 | 34 | 53 | 15 |
55 | 2770.72 | 17 | 33 | 56 | 15 |
60 | 3067.38 | 16 | 34 | 56 | 15 |
65 | 3210.54 | 15 | 33 | 55 | 15 |
70 | 3505.18 | 15 | 31 | 58 | 14 |
75 | 3750.71 | 15 | 30 | 61 | 14 |
80 | 3986.93 | 15 | 30 | 61 | 13 |
85 | 4232.46 | 14 | 28 | 62 | 13 |
90 | 4419.58 | 14 | 28 | 62 | 12 |
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Share and Cite
Baroni, L.; Pelosi, E.; Giampieri, F.; Battino, M. The VegPlate for Sports: A Plant-Based Food Guide for Athletes. Nutrients 2023, 15, 1746. https://doi.org/10.3390/nu15071746
Baroni L, Pelosi E, Giampieri F, Battino M. The VegPlate for Sports: A Plant-Based Food Guide for Athletes. Nutrients. 2023; 15(7):1746. https://doi.org/10.3390/nu15071746
Chicago/Turabian StyleBaroni, Luciana, Ettore Pelosi, Francesca Giampieri, and Maurizio Battino. 2023. "The VegPlate for Sports: A Plant-Based Food Guide for Athletes" Nutrients 15, no. 7: 1746. https://doi.org/10.3390/nu15071746
APA StyleBaroni, L., Pelosi, E., Giampieri, F., & Battino, M. (2023). The VegPlate for Sports: A Plant-Based Food Guide for Athletes. Nutrients, 15(7), 1746. https://doi.org/10.3390/nu15071746