Збалансоване харчування для спортсменів без м'яса

Balanced nutrition for athletes without meat

Healthy and balanced nutrition is a key success factor for athletes, regardless of whether they consume meat. A plant-based diet can provide all the necessary nutrients to maintain optimal performance and muscle recovery.

Main sources of protein

Protein is the main building block for muscles, and sufficient intake is critical for any athlete. Plant-based sources of protein include:

  1. Legumes: beans, chickpeas, lentils – these foods are rich in proteins and fibre, which help maintain satiety and energy.
  2. Soy products: tofu, tempeh, soy milk – high in protein and amino acids needed for muscle regeneration.
  3. Whole grains: quinoa, amaranth, buckwheat – contain both proteins and essential vitamins and minerals.
  4. Nuts and seeds: almonds, chia seeds, hemp seeds – rich in protein and healthy fats.

Vitamins and minerals

For athletes, it is important to get enough vitamins and minerals, which may be deficient in a plant-based diet. The main ones are:

  1. Iron: Important for oxygen transport to muscles. Found in spinach, beetroot, lentils, sesame seeds.
  2. Vitamin B12: Critical for energy and the nervous system. Can be obtained from fortified foods or supplements.
  3. Calcium: Needed for bone health. Found in dark leafy greens, soy products, almond milk.
  4. Omega-3 fatty acids: Important for anti-inflammatory processes and heart health. Sources include chia seeds, flax seeds, walnuts.

Benefits of balanced nutrition without meat

Giving up meat can improve digestion, lower cholesterol levels, and reduce the risk of cardiovascular diseases. Athletes who choose a plant-based nutrition plan often report increased energy and reduced recovery time after workouts.

Balanced nutrition without meat is possible and even beneficial for athletes. The key is to choose the right foods and ensure sufficient intake of all necessary nutrients.


For more detailed consultations, contact sports dietitian Olga Bezugla, who can help develop an individual nutrition programme that meets all the needs of your body.