b'CARBOHYDRATE VITAMIN B12Vegan diets are typically high in carbohydratesVitamin B12 is primarily found in meat and dairy including dietary fibre and resistant starch derivedproducts, meaning that those following vegan diets from pulses, legumes and whole grains. Highare at a higher risk of developing a deficiency. consumption of non-digestible fibres may promoteVitamin B12 is essential for DNA synthesis, early satiety and/or GI discomfort. Fibre intakefunctioning of the nervous system and production should be periodised throughout the day, withof red blood cells and vegans are advised to low-fibre carbohydrates, such as pasta, rice, andconsume yeast extracts, nutritional yeast, B12 peeled vegetables, prioritised prior to trainingfortified foods and/or supplements to reach the sessions to ensure adequate carbohydrate levels2.4 g/ day recommended daily intake. while minimising GI discomfort.PROTEIN VITAMIN DMost plant sources of protein have an incompleteVitamin D plays a vital role in bone health, calcium AA profile and lower Branched Chain Amino Acidabsorption and supports immune function. Vitamin (BCAAs) content than animal proteins. PlantD3, also known as cholecalciferol is a more foods with complete AA profiles include soybioavailable form that can be synthesised on (edamame beans, tofu, tempeh or soymilk),exposure to sunlight or derived from animal foods quinoa, buckwheat, chia seeds, and amaranth.and some lichens. Vitamin D2, ergocalciferol, is Including a variety of pulses and grains also helpsa less bioavailable form of vitamin D that is found to achieve a complete AA profile. Protein sourcesin certain mushrooms. Those on vegan diets can should be prioritised at each meal, with the goalsupplement their diet with cholecalciferol (plant-to include 20-30 g per main meal. Those with highbased supplements available) to meet their RDI (10 protein requirements are encouraged to increaseg/day), especially in winter months. frequency of protein intake, rather that increasing the protein bolus in a single meal. Consumption of greater amounts of protein in the evening helps to achieve a positive net protein balance before entering the overnight fast. Protein supplements including soy, pea, rice or hemp may be necessaryCALCIUMto achieve protein goals.Calcium is essential for maintaining bone health, vitamin D metabolism, muscle function and various metabolic processes in the body. Vegans typically consume less calcium than omnivores, possibly due to the lack of dairy, a major source of calcium, FATS in their diet. To meet the recommended daily intake (RDI) of 1000 mg/day for calcium, vegan athletes Vegan diets are generally lower in total andmay be advised to consume plant-based sources saturated fat content while being higher in n-6of calcium like beans, leafy greens and calcium-fatty acids when compared to typical westernfortified vegan dairy alternatives.diets. The reduced saturated fat consumption in vegan diets may be beneficial to overall health as some evidence suggests that saturated fats may have pro-inflammatory effects. On the other hand, consumption of omega-3 fatty acids (DHA and EPA in particular) is associated with beneficial outcomesIRONlike anti-inflammatory effects and enhancedVegan athletes are at high risk of iron deficiency, immune function. Although seafood is the mostdue to low bioavailability of dietary iron (non-common source of n-3 fatty acids, those on veganhaem iron in conjunction with high phytate and diets may optimise their omega-3 fatty acid intaketannin content) and increased iron requirements. by consuming flax seeds, walnut, chia seeds andProviding a good source of vitamins C and A micro-algae oil supplements. can help to maximise absorption. Conversely, consuming tea, coffee or red wine with meals will limit bioavailability of iron. Iron status should be monitored, and supplementation may be considered for those prone to deficiency and anaemia.18'