If you've decided to go vegan this Veganuary there are many nutrients you need to be mindful of to maintain a healthy lifestyle. We speak to athlete Sam Taylor to find out how she stays healthy and active on a plant-based diet.
When people first try a vegan lifestyle they often think of what they need to cut out, rather than what they need to add to their diet - this is where the problems can start. If you are not getting a wide enough range of food you may start getting deficiencies in certain nutrients.
Staying active on a plant-based diet
As an elite athlete there was a lot I needed to consider, but with guidance from my nutritionist I knew I had a good plan which gave me everything I needed and soon began feeling the benefits.
The two big myths about vegan diets is that you can’t get enough protein and vitamin B12. However complex protein is found in quinoa, seeds, nuts, tofu, kale, spinach and broccoli to name just a few. As well as having all the amino acids we need, they also contain fibre and complex carbs, along with more vitamins and minerals than meat protein.
If like me you have a really active lifestyle, you can get an additional protein boost from superfoods such as;
- goji berries
- hemp seeds
B12 is predominantly found in meat and fish; plants don’t contain B12 as they don’t require it themselves. However, you can get B12 from fortified plant-based foods, such as;
- plant-based milks
- soya products
- nutritional yeast
As you change your diet you may find your taste buds change too. I used to hate marmite but now I love it! With my active diet I find it works best to keep going with Marmite and the BetterYou Boost B12 Oral Spray. The convenient spray ensures the vitamin is delivered directly into my bloodstream ensuring I’ve got lots of energy for all my training.
Sam's top picks
Top up your nutrition with Sam's top 3 vegan products.