If you also want to see if this diet can help you to improve your athletic performance, we have some tips for you:

• In shops you can find more and more vegan products, but don’t consider them healthy in advance. Although they don’t contain animal products, they’re often full of sugar, preservatives and trans fats. Therefore, always check the ingredients list!

•  Legumes – contain a large amount of proteins therefore athletes should reach for them often. You can make bean burgers, chickpea nutella, eat tofu and tempeh instead of cheese and drink soy or oat milk instead of cow’s. To make the legumes more digestible, it’s worth soaking them in water or water with soda (15mg soda in 300ml of water per 100g legumes) or cook them for a long time.

• Wholegrain products, oatmeal, brown rice and pasta or rye bread are excellent sources of carbohydrates. It’s worth reaching for them before training, you will have more energy and this will make the training more efficient.

•  Seeds and nuts – an excellent source of healthy fats and vitamins. It’s also worth reaching for peanut butter without trans fats. It’s better to reach for olives than olive oil or flax seeds instead of flaxseed oil- the less processed the product, the healthier. To avoid the oxidation process, keep them in a closed jar in the fridge!

•  Vegetables and mushrooms- we all know that vegetables are rich  in valuable minerals and vitamins, but rarely anyone remembers about mushrooms that contain a lot of wit. D of which most people have deficiency.

• Fruits – as healthy as vegetables, a bit more caloric, but for an athlete it’s good! Before training or competition, it’s worth reaching for dried fruits (e.g. dates) that will boast you energy!