I'm starting to go vegan, how do i maintain nutrients?

[haidenwilliams]

I'm a rower, and i'm starting to go vegan. Previously, I've gotten my protein from eggs and cheese.

As an athlete, what nutrients do I need to make sure I keep up with, and what can I eat instead of eggs and cheese? In other words, what's the best way to keep up a good vegan diet, while getting the same nutrients as a meat-eating athlete would get?

[SpugFab]

Hey, I'm a rower too. Good to have another here.

If protein is the main concern just make sure you get good sources of that, either through whole foods and supplementation. I don't think it's too tough to be honest.

[morg]

Getting all the essential nutrients was my worry also when changing from a vegetarian of twenty odd years to a vegan, however it only takes a short time to look up and learn that all the nutrients including protein are easily provided with a good vegan diet.
If you can get hold of the book PLANT BASED NUTRITION AND HEALTH by Stephen walsh, it makes a very interesting and informative read.

[emm7]

there's some useful information from the VVF here
http://www.vegetarian.org.uk/guides/foodofchamps.html

I recommend "BECOMING VEGAN" by Melina and Davies as it has a whole chapter about eating for vegan athletes in there.

[morg]

Also if your main worry is protein, take a look at this article
http://www.healthpromoting.com/Articles ... rotein.htm

[JP]

This article is for weight training, but would be apt to any power based sport (assuming your rowing is not long distance type?):

Vegan Weightlifting: What Does the Science Say?
http://www.vrg.org/journal/vj2003issue4 ... weight.htm

[Clem Snide]

This article is for weight training, but would be apt to any power based sport (assuming your rowing is not long distance type?):

Vegan Weightlifting: What Does the Science Say?
http://www.vrg.org/journal/vj2003issue4 ... weight.htm

That's a useful article, thanks JP.

[alessioisonfire]

http://www.vegansociety.com/food/nutrition/

here's my bit from the vegan society

[JohnV]

Growing sprouts is fun and easy. Check out these nutrition stats!
www.sproutpeople.com/nutrition.html