This year we saw the back of ‘Dry January’ and said hello to Veganuary. We’d heard it was good for the environment, good for your health so what was not to love? The TRIBE Team took to the monthly challenge and one big question they faced was: Understanding how to structure a plant based diet whilst avoiding nutritional deficiencies. So this week we’ve taken a look at some vital micronutrients and why we need them for athletic performance.
About: Produced by bacteria which lives in the soil and is only found in animal products.
Performance Purpose: Produce and maintain red blood cells, nerves, and DNA. When deficient your body’s oxygen capacity can decrease, along with endurance.
Vegan Sources: In general, B12 foods such as plant milk, fortified breakfast cereals and yoghurt are not adequate you may need to support your B12 vitamins.
About: There is more calcium in the body than any other mineral, and it has several important functions, adults are recommended 700mg daily.
Performance Purpose: Enables and regulates muscle contractions, pumping blood around the body and essential for normal blood clotting when injury occurs.
Vegan Sources: 250ml Almond Milk = 300mg, 80g Kale = 120mg, Handful Brazil Nuts or 80g Raw Watercress =130mg, 1 Orange = 50mg.
About: According to the UCSF for Health, about 6 percent of body iron is a component of certain proteins, essential for respiration and energy metabolism.
Performance Purpose: Hard training stimulates an increase in the number of red blood cells and small blood vessels, increasing the physiological demand for iron. Iron requirements are highest for endurance athletes training at high intensity.
Vegan Sources: 100g Kidney Beans = 8.2mg, 100g Lentils = 3.3mg, 100 g Dark Chocolate = 8mg.