The diet of the world’s best athletes

How can a plant-rich diet fit into your football routine?

Vegetables, pulses, whole grains and nuts: a plant-rich diet offers plenty of choice for footballers too. This article introduces its main building blocks.

Your training routine needs enough energy, foods you tolerate well and reliably planned nutrients. In a vegan diet, particular attention belongs to vitamin B12.

Plant-focused eating is also a topic in elite sport. This article starts from footballers’ and other athletes’ interest in vegetables, legumes, whole grains and conscious food choices. What matters is how a way of eating meets each athlete’s energy and nutrient needs.

If you want to explore whether this way of eating can also help improve your sporting performance, here are some useful tips.

What to look for in vegan products

When shopping, remember that vegan products are not automatically healthy. Many contain sugar, preservatives or trans fats. Always read the ingredients carefully.

Legumes — a protein source for athletes

Legumes are an excellent source of protein. Use them for bean burgers, chickpea spreads or tofu dishes. Soy or oat drinks can add variety. Soak dried legumes as appropriate for the variety, then cook according to the product instructions; soaking alone does not replace necessary cooking.

Whole grains for energy

Whole-grain foods such as oats, brown rice, wholemeal pasta and rye bread provide carbohydrates and fibre. Plan quantities and timing to suit your training and digestion.

Healthy fats from seeds and nuts

Seeds and nuts are rich in healthy fats and vitamins. Choose unsweetened peanut butter without trans fats. Whole olives and flaxseed can be part of a balanced diet, as can suitable vegetable oils. To avoid oxidation, keep them refrigerated in a sealed container.

Vitamins from vegetables and mushrooms

Vegetables and mushrooms are rich in valuable minerals and vitamins. Mushrooms in particular contain many vital substances that many people lack.

Fruit — a natural source of energy

Fruit is healthy too, although somewhat higher in calories — ideal for athletes. Dried fruit such as dates supplies quick energy before training or competition.

Supplement vitamin B12

A vegan diet includes reliable vitamin B12 supplementation; the product and dose are chosen to suit personal nutritional status. Fortified foods can also contribute. For a vegetarian diet, planning depends on which B12 sources are actually eaten.

Iron-rich foods for athletes

These iron-rich foods can contribute regularly to your intake:

• flaxseed, pumpkin seeds and sunflower seeds;
• wheat bran and wheat germ;
• soybeans;
• white beans;
• red lentils;
• buckwheat and millet;
• oat and wheat flakes;
• rye;
• hazelnuts and almonds;
• dried figs.