Plant-based lifestyles are gaining popularity, including vegan lifestyles. Often, exercise and sports performance are correlated with protein in the nutrition world. However, does that "need" to be? Are meat-eaters (omnivores) able to gain a competitive edge because of their diets that contain high biological value protein sources? Elite athletes such as Tom Brady, former heavyweight champion boxer David Haye, and Venus Williams are vegans leading their respective sports in performance. Whether you're a vegan, a committed exerciser with interest in a plant-based lifestyle, or an elite athlete looking for a competitive edge by way of nutrition, we hope this episode brings you some increased knowledge around this topic.

Nutrient
Vegan-friendly sources

Protein
Pulses, grains, legumes, tofu, quinoa, nuts, seeds, vegetables

ALA
Flax seeds, walnuts, chia seeds, hemp seeds

EPAa
Seaweed, algae

DHA
Microalgae oil, seaweed

Vitamin B12
Supplements, fortified foods, plant milks, nutritional yeast (fortified), fermented soyb, mushroomsb

Iron
Legumes, grains, nuts, seeds, fortified foods, green vegetables

Zinc
Beans, nuts, seeds, oats, wheat germ, nutritional yeast

Calcium
Tofu (calcium set), fortified plant milks and juice, kale, broccoli, sprouts, cauliflower, bok choi

Iodine
Seaweed, cranberries, potatoes, prunes, navy beans, iodized salt

Vitamin D
Lichen-derived D3 supplements

aEPA can also be enzymatically converted from ALA and retroconverted from DHA [83, 84]
bMight not be a reliable source of this nutrient

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Resources and Show Notes
Vegan Diets: Practical Advice for Athletes and Exercisers. Journal of the International Society of Sports Nutrition. 2017
Hippo7 Vegan Supplement

Glory Foods (greens in a can, so delicious!)

88 Acres seed butters