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Quitting Veganism: Why Some People Quit and How to Get Back on Track

Have you ever considered quitting veganism after you went vegan? You’d be surprised at how common this actually is. Faunalytics (1) conducted a study that found how 84% of vegans and vegetarians abandoned their diets.

About one-third of vegans and vegetarians maintained the diet for three months or less.

Still, an estimated 37% said that they planned to readopt the vegan lifestyle at some point. If you fall off track with veganism, what can you do to get back on track?

Let’s take a look at some of the things you can do.

Key Takeaways

People have different reasons for why they give up on veganism with some being harder to get around than others.
Get rid of perfectionism and be willing to fail to learn your style of veganism.
Connect with veganism in a positive way to help keep it going.
Sometimes, veganism is too hard and vegetarianism or plant-based may fit your lifestyle better.

Reasons People Give up on Veganism

Here are some of the reasons that people give up on veganism.

Many times, you may have multiple reasons for giving up on veganism:

Lack of support
High costs
Social pressures
Greater convenience
Feeling hungry all the time
Nutrient deficiencies

Any one of these things can contribute to you not wanting to continue as a vegan with some of them being more serious than others.

For example, high costs can make it impossible to be vegan if on a lower income, but there are cheaper vegan foods you can buy.

Nutrient deficiencies are also another serious one where you might buy supplements to ensure that you receive all the essential nutrients that you need.

Throw Away Perfectionism: It Works against You

There’s something about when you fail in veganism that leaves more of a psychological scar than other failures. It cuts deep.

You might compare it as similar to failing a diet. One of the problems with veganism is that this lifestyle can be more restrictive than many other eating habits.

Especially if you go cold turkey on meat and look at veganism as an exercise in discipline, you may struggle to pull this off consistently.

One of the things you can do is to look at veganism as less of an act of discipline. You’re allowed to fail as you figure it out.

When I first started in the plant-based lifestyle, I would pick out the most enjoyable vegan recipes I could find.

If I didn’t like a vegan recipe, I’d never eat it again. Doing this goes a long way toward helping you to keep your discipline strong since you will struggle less with willpower.

You can fail when learning how to be a vegan. Don’t make it too hard on yourself with the discipline or with failing. Just get up and try again.

Failing at veganism can feel more personal and restrictive than other lifestyle changes, but it's important to view it as a learning process rather than an act of discipline. Choosing enjoyable plant-based foods and allowing yourself to make mistakes can make the transition easier and more sustainable.

Let Veganism Become a Healthy Asset to Your Lifestyle

Like many, I had a moment where I started dropping back on the plant-based lifestyle, and as soon as I did that, I saw my health start giving me a few more problems.

Not many due to my younger age but enough to notice that I was healthier on the plant-based diet.

For me, that was more than enough motivation to go back and keep the plant-based lifestyle going.

I can see that it clearly has a positive impact on my life—my relationship with plant-based is a positive one and that’s what draws me back to it.

One of the reasons that people quit veganism is because they don’t connect with it in that way.

If you view veganism as this difficult or expensive activity that only serves to restrict your lifestyle, you may struggle to keep it going. You won’t connect with it in as positive of a way as what you could.

The right mindset in veganism is critical to going forward with it and keeping it going. High cost is obviously a hard problem to get around, but if you buy straight vegetables, rather than vegan branded processed foods, this is one of the ways to lower the cost of veganism.

TIP:

Focus on the Benefits – Keep a journal of how you feel physically and mentally to track your progress, invite a friend on the journey to have a companion and accountability, or simply record yourself in voice memos of your experiences. Instead of viewing veganism as a list of restrictions, focus on what you gain—better health, more energy, ethical alignment, and delicious new foods.

Keep Going: Don’t Exclude Other Plant-Based Alternatives

If you want to be a vegan but you struggle to keep your discipline, you could try being a vegetarian or plant-based.

These choices are less restrictive than vegan, and especially if you’ve failed many times at being vegan but you don’t want to give up, vegetarian or plant-based is another way of keeping yourself going.

There is no one-size-fits-all answer to living a plant-based lifestyle. For me, I’ve found that being plant-based was a little easier to maintain than being a vegan, but I’ve been a vegetarian at different points as well and a vegan.

Plant-based is where you eat some meat and dairy, but you largely maintain eating plants as much as possible. This is also a good solution if you constantly feel hungry all the time on veganism, which is a common complaint.

Never ignore this one if you get it.

It can be dangerous—people have wound up in the hospital. Then they really resented veganism afterwards, swearing off it forever, but this is all about listening to your body and what it needs.

Vegans often need to track their nutrient intake better than others to ensure that they have all their nutrients.

Also, a plant-based diet stops you from feeling excluded when you go to a family gathering or an event where no one else is vegan, so you experience fewer social pressures.

This feeling of exclusion was one of the reasons many vegans would resent their diet over time, but to get around this, it’s all about keeping the right mindset. You want to keep a healthy relationship with veganism, vegetarianism, or plant-based since this will help you to keep it going.

FINAL THOUGHTS

Hopefully this article has shown you how to get back on track with veganism. In some cases, changing your course slightly could be the better option if you don’t think you’ll have the discipline to keep being a vegan.

One of the keys here is that even if you fail, keep going with it. Don’t give up or beat yourself up.

Try to form a positive relationship with veganism because one of the biggest reasons people quit is due to them developing a negative relationship with it over time. You need to have a real reason for keeping the vegan lifestyle going that matters to you.

References

(1) https://faunalytics.org/a-summary-of-faunalytics-study-of-current-and-former-vegetarians-and-vegans/#:~:text=84%25%20of%20vegetarians%2Fvegans%20abandon,former%20vegetarians%2Fvegans%20was%20health.

vegan blog, Ingredients, Nutrition

What Is Aquafaba and How Do You Use It?

Aquafaba is relatively new in the exploratory world of vegan cooking.

You’ve probably heard of it and maybe you’ve been wondering how to use it! In this article, we discuss what exactly aquafaba is, how to use it and some recipes to get your creative juices flowing.

No more wasting precious aquafaba down the sink! It’s time to transform and elevate your vegan cooking game!

Key Takeaways

Aquafaba is the liquid leftover from cooking chickpeas or legumes, used as an egg substitute in various recipes.
Aquafaba can replace eggs as a binder or be whipped into peaks for meringue and other recipes.
Aquafaba is low-calorie, cholesterol-free, and can be stored in the fridge or frozen, though BPA in canned beans is a concern.

First off…What is Aquafaba?

Opened can of chickpeas on a dark background. Shelf vegetarian food concept. Minimal style photography.

You’ve probably heard of aquafaba before and if you’re here, perhaps you’re looking for ways to use it!

Aquafaba is the leftover viscous liquid found in your can of chickpeas or rather cooked chickpeas, legumes, and beans. Usually discarded, this liquid has many uses and can be transformed in a number of ways.

The typical egg replacement in most vegan recipes includes flax or chia eggs as well as bananas, applesauce and pumpkin.

There’s no telling when aquafaba hit mainstream but the earliest reports on the internet only date back between 2010-2015 where forums came to life with the vegan alternative to egg whites in a homemade meringue. In 2015 the name aquafaba was coined, as recipes, tips and tricks were developed to create marshmallows, nougat, cakes, mayonnaise, ice cream and vegan cheese to name a few.

Due to this leftover liquid’s unique combination of starch, protein and plant solids, the legume cooking process yields a thick, gelatinous, emulsifying and binding liquid that when whipped up acts as an excellent alternative to egg whites.

If seeking a simple egg binder, aquafaba can be used as is.

On average:

3 tablespoons of aquafaba equates to about one whole egg
2 tablespoons of aquafaba equate to one egg white
1 tablespoon of aquafaba equates to 1 egg yolk

If desiring to create a recipe with whipped egg whites follow these simple directions.

Directions + Tips:

Drain your canned chickpeas over a bowl to preserve liquid. Alternatively drain water from soaked and boiled chickpeas. Depending on what you’re making will determine how long you whip your aquafaba for.
For a whole egg substitute mix your aquafaba for 45- 60 seconds until the consistency is aerated and foamy.
For a stiff peak use a hand or stand mixer and whisk aquafaba for 3-10 minutes until desired peak is reached.
(Option to add ¼ tsp cream of tartar to create firmer peak and shorten whip time
(Another tip is to use cold aquafaba for a faster formed peak when whipping)
1-15 oz can of chickpeas yields around ½ cup of liquid which can whip to 2-3 cups of aquafaba
If using aquafaba from home cooked beans, the liquid tends to be more liquidy and will need to be reduced into a thicker consistency before use. Many culinary websites state homemade aquafaba doesn’t typically produce the best whipped final product.

Small white meringues on a colored background

Recipes

I scoured the web to find some unique recipes using aquafaba and even tried a few myself!

I recommend getting creative in the kitchen and trying your hand at some!

Vegan Mayo: This 5 minute, 6 ingredient recipe for vegan mayonnaise by minimalist baker is easy and delicious.

Meringue: Loving it Vegan has a simple and seemingly perfect recipe to making the perfect vegan meringue.

Butter: The Edgy Veg has a homemade vegan butter recipe that does not require palm oil.

Vegan Cheese: If you want to try a vegan cheese, Avocados and Ales uses aquafaba in a vegan mozzarella recipe while this recipe uses more niche ingredients it yields a realistic textured mozzarella alternative.

Cocktail: Feel free to use aquafaba as even the egg white alternative in any common cocktail, this recipe by Topped with Cinnamon makes a delicious Aquafaba Grapefruit Gin Sour Cocktail Not in the mood to drink alcohol? Substitute the Gin for a sparkling water and enjoy your frothy aquafaba topper with a fizzy grapefruit juice.

How to Store Aquafaba

Aquafaba can be stored in the refrigerator for a few days in an airtight container or stored in an ice cube tray in the freezer for future use. Just defrost before use!

Benefits

Aquafaba is low in calories and sodium as well as sugar, cholesterol, gluten and trans-fat free.

The Downside

Many cans are lined with BPAs, a chemical that is linked to infertility and a hormone disruptor. As most beans come in cans, the likelihood of consuming BPAs while using aquafaba increases.

An alternative that exists are BPA free cans or cardboard carton sold beans. It is worth looking into these options or soaking and cooking your own beans while preserving the liquid.

Many beans can cause gas if not soaked and prepared properly so another perk to preparing your own beans at home eliminates this possibility.

Final Thoughts

Whether a seasoned vegan at home chef or new to the world of vegan cooking, I hope this article has inspired you to try a new way of utilizing that discarded canned bean juice!

Aquafaba offers a low calorie, waste-free and frothy alternative to eggs and egg whites. With a simple 3:1 conversion you have the option to create multiple dishes and treats from just one can of chickpeas.

Have you tried using aquafaba before? Let us know if you tried any of these recipes or if you’ve used aquafaba in a different way! We’d love to hear from you!

vegan blog, Nutrition, Vegan Alternatives

Can You Eat Cheese on a Plant Based Diet?

You’ve come here to see if cheese is considered part of a plant-based diet.

At one point, I was wondering the same thing on whether eating cheese could be considered as part of a plant-based diet. Here’s what I learned when I began to look more into this subject.

It was somewhat confusing because you get multiple answers on this. You can make your own interpretation based on your own values.

Key Takeaways

Cheese is not a plant unless eating a plant-based cheese, but you can still eat it occasionally if on the plant-based diet.
There are a couple of good vegan cheese alternatives like Miyokos, Chao, Follow Your Heart, Violife, and Treeline.
Many choose the plant-based lifestyle for health reasons more than with veganism.

Is Cheese Considered Part of a Plant-Based Diet?

On a plant-based diet, plants are largely consumed, but nothing says that you can’t eat cheese once in a while.

This isn’t veganism.

A plant-based diet consumes meat at much lower levels, and nothing in a plant-based diet restricts eating cheese.

Columbia University Irving Medical Center (1) even stated that you can eat beef, fish, eggs, poultry, and dairy products, but you would consume them in a much lower amount.

The emphasis must always remain on plant-based foods, however, with it consisting of about 60% of your diet. Plant-based means that you emphasize plants, but you don’t necessarily cut out meat or dairy products entirely.

Not everyone agrees with that perspective and some believe that you need to cut out all meats and dairy products. Veganism is always a plant-based diet but the plant-based diet is not always vegan.

When you’re on a plant-based diet, you largely focus on eating plants, but you don’t necessarily only eat plants. It’s just a large part of your diet.

Being plant-based allows you for more freedom, and it’s okay if you eat meat or cheese once in a while, whereas if you’re a vegan and you eat meat, eggs, or cheese, you fail as soon as you eat it. This can leave you feeling bad.

Eating cheese may not be 100% plant-based but the main goal here is largely plant-based unless you’re stricter about how much you eat.

Try Some of the Vegan Cheeses

Some of this comes down to your own lifestyle choices, and if you’d prefer, you could also eat vegan cheeses. This would be considered as totally plant-based, depending on what the cheese is made from.

Some great vegan cheese brands you can try include:

Follow Your Heart: You might choose this if you want a creamy grilled cheese sandwich.
Chao: Another good option for those looking for a creamy grilled cheese sandwich.
Diaya: Diaya makes sense for pizzas because it tastes better when melted.
Miyokos: Great option for those who want vegan pepper jack or vegan cheddar cheeses. They also have good soft cheese wheels, and they also make a good vegan butter.
Violife: Excellent choice for things where you need to melt the cheese like with pizza.
Treeline: Good choice when you want a vegan cream cheese.

Unfortunately, some people have had bad vegan cheese, and they say they’ll never try it again. I would encourage you to try a couple of different brands to see which one works best for you.

When you’re plant-based, however, you don’t necessarily need to eat vegan cheese, but this depends on your own values.

For example, maybe you’d prefer it since it’s more ethical.

Harvard (2) is another example of a school that talks about how the plant-based diet doesn’t mean you’re a vegetarian or a vegan. For that reason, you aren’t bound by being unable to ever eat meat or dairy products. What plant-based means is that the most of what you choose will come from plant-based foods.

Some people will be 50% plant-based, whereas others will eat a diet that is 90% to 100% plant-based. For some, 100% may not be the most optimal choice because they feel hungry all the time.

When you feel hungry all the time, this is a warning sign in veganism, and you should add some meat—people have been taken to the hospital in cases where they felt hungry all the time. This is why you need to listen to your own body.

Some people have had bad experiences with vegan cheese, but trying different brands can help find one that works for you—though it's not essential to a plant-based diet. A plant-based diet means most of your food comes from plants, but it doesn’t require being fully vegan, and it's important to listen to your body’s needs to maintain balance and avoid issues like constant hunger.

Establish Why You Want to Be Plant-Based

More than with veganism, many choose the plant-based diet for health reasons.

They want to live a healthier lifestyle and a plant-based lifestyle will help with that.

By lowering how much meat and dairy you eat, it will lead to greater health benefits, but you’ll also ensure that you continue to receive vital nutrients that many vegans often need to take supplements to receive.

For that plant-based person, you could eat cheese without a problem since it won’t raise ethical problems. You also have the type of person who goes plant-based for ethical reasons, and for that person, you may want to choose a vegan cheese.

If you dislike one vegan cheese, don’t give up. Try some of the other choices since some will taste better than others.

FINAL THOUGHTS

You see mixed opinions on whether a plant-based person can eat cheese on the internet, but I think as long as you aren’t vegan, you can eat cheese without a problem.

Harvard and the Irving Columbia Medical Center both confirm that a plant-based diet is not the same as being a vegan or even a vegetarian.

You could be 70% plant-based, or you might be 90% with some cheese and meat mixed in for the other 10%.

While someone may struggle to go totally vegan, maybe they can go plant-based, or maybe their lifestyle would fit better with vegetarianism.

Comment below your thoughts and share with friends!

References

(1) https://www.cuimc.columbia.edu/news/what-plant-based-diet-and-it-healthy

(2) https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760

vegan blog, Guides

How to Gain Weight on a Vegan Diet: Best Tips and Strategies for 2026

This article explores ways to gain weight on a vegan diet.

If not ingesting an ample amount of calories and fats, a vegan lifestyle may not always be the most supportive in gaining and maintaining weight.

With intentional effort to consume the right foods, gaining healthy weight and muscle can be achieved in a wholesome and easeful way.

Key Takeaways

Vegans can struggle with weight gain due to low protein and caloric intake, so it's important to consume protein-rich foods and increase calories by 300-500 extra per day.
To efficiently gain weight, focus on energy-dense foods like avocados, nut butters, olive oil, quinoa, and vegan protein powders, which are high in healthy fats and calories.
Regular exercise, particularly weight training, and getting enough sleep can improve appetite and support weight gain, while avoiding liquids before or during meals enhances digestion and nutrient absorption.

While whole food veganism tends to be a healthy living alternative, oftentimes due to large amounts of fiber consumption and under protein intake, individuals committing to a vegan lifestyle, if not intentional can struggle to put on and keep weight. 3

If you are a vegan and are seeking a way to put on and maintain weight as well as muscle, there are some additions to your meals you’ll want to be sure you’re consuming.

Protein intake tends to get neglected in a vegan diet as many fruits and vegetables carry smaller amounts.

Why Adding Protein is Important

Top view of fresh soybean pods edamame soybeans with granulated soy lecithin and soy milk

We need protein to build muscles, support our bones, hormones, digestive enzymes and to replenish our cells.

Of the 20 amino acids that make up protein, 9 cannot be synthesized ourselves.

These 9 essential amino acids need to be incorporated into our bodies through diet. A complete protein refers to a food or combination of foods that contain all 9 essential amino acids.

If you are only eating grains and vegetables, it will be hard to receive all amino acids on a regular basis.

It is essential as a vegan to increase certain types of foods and food combinations multiple times a day to reach the desired protein intake and incorporate all essential amino acids.

For example, it can be beneficial to consume at least 2-3 servings of legumes a day, sometimes a meal depending on what you’re looking to gain.

½ cup of legumes (7-9g) , 2 tb of nut butter (7-9g) and 1 cup of soy milk (6-8g)
This looks like a total of 20-25 grams of protein average for this combination of foods.

How to Calculate Protein Needs for Healthy Vegan Weight Gain

It is important to know your own personal protein requirement as every body varies.

On average, it is usually recommended to add on around 300-500 extra calories a day to gain weight.

There are free protein calculators or apps like MyFitnessPal to help you determine how much protein you may need based on your body mass index, weight and height.

Having an idea and goal in mind is helpful as you begin your weight gain journey.

Another tip to gaining more weight and muscle tone is to increase caloric intake.

One thing you can start to do is track your daily calories.

MyFitnessPal is a great tool to track calories, proteins and fats. You simply add what you’ve been eating into the app and it calculates the rest!

The hope is over time you won't need to obsessively track every calorie you ingest. However, it may be necessary and helpful in the beginning to get a general idea of what your portions should look like. This way you know around how many calories or grams of fat you’re getting from say a tablespoon of nut butter.

Knowing which foods to add to your plate is important as a plate filled solely with vegetables and carbs may not do the trick. According to a calorie density chart, oils tend to have the highest caloric density. Another potent way to put on weight is uptake your daily fats.

To gain weight and build muscle, increasing caloric intake is key, and tracking your daily calories can help you understand portion sizes. Using tools like MyFitnessPal allows you to monitor calories, proteins, and fats, making it easier to adjust your diet and incorporate higher-calorie, nutrient-dense foods like healthy fats.

Top Nourishing Fats for Healthy Weight Gain

For vegans looking to gain weight in a healthy and nourishing way, incorporating plant-based sources of healthy fats is key.

These nutrient-dense foods not only provide the extra calories needed for weight gain but also support brain health, hormone balance, and overall vitality. Below is a list of the best high-fat, vegan-friendly foods to help you fuel your body and reach your goals—deliciously and sustainably!

Nuts and seeds: Including nut butters! Macadamia and walnuts are especially dense.
Olives and Olive Oil: Olive oil has 119 calories and 13.5 g of fat in 1tb. Adding 1tb to every meal will add up quickly.
Avocados and Avocado Oil: Just one avocado boasts over 300 calories and almost 30g of fat! They are also rich in calories, fiber, vitamins and minerals.
Sweet Potatoes: One cup offers 180 calories.
Coconut Oil: 1tb has 116 calories and 13.5g of fat.
Dairy Alternatives: Full fat coconut or soy milk.
Tofu: 180 calories and 12g fat.
Quinoa: 1 cooked cup contains over 200 calories, 8g of protein and 5 g fiber. It is one of the few complete plant-based proteins.
Legumes: That include lentils, chickpeas, beans all contain high amounts of calories, protein and fiber.
Tahini: 1 tb has 90 calories, 2.5 grams of protein and 8g of fat.
Chia + Hemp Seeds: Both contain about 3-4g of fat per tablespoon.
Tempeh: Boasts 370 calories per cup and about 2g of fat.
Vegan Protein Powder: An excellent option to up protein and fat content. Vegan protein powder can be added to smoothies, pancakes, your morning matcha, or vegan yogurt.

Additional Tips:

Eat More Frequently – Consume smaller meals every 2-3 hours to increase caloric intake.
Prioritize Exercise – Focus on weight training to build muscle and support healthy weight gain.
Get Enough Sleep – Adequate rest helps regulate appetite and overall well-being.
Boost Appetite Naturally – Exercise and proper sleep can help overcome the challenge of maintaining calorie intake on a fiber-rich vegan diet.
Avoid Drinking Before or During Meals – This prevents digestive disruption and maximizes nutrient absorption.
Take a Holistic Approach – Combine mindful eating, exercise, and rest for sustainable and healthy weight gain.

Final Thoughts

While veganism has been proven to be a healthy lifestyle alternative, it is common to have a difficult time putting on and maintaining weight.

For a number of reasons, wealthy weight and muscle gain can be beneficial for any individual. It is important to focus on caloric intake, upping protein and fats and adopting healthy lifestyle habits to suit this change.

Wellbeing, Activism, Guides

4 Vegan Fitness Myths Debunked: Can You Really Get Fit on a Plant-Based Diet?

It’s a common misconception that you can’t be strong, get fit, and build muscle on a vegan diet. This belief prevents many people from fully embracing the lifestyle, especially those who want to improve their bodies and work out regularly.

Fortunately, many of these common beliefs are false, and we’re here to bust these myths and give you more confidence than ever in the vegan diet.

Many professional athletes thrive on a vegan diet, such as NFL player Cam Newton and bodybuilder Nimai Delgado.

The Journal of International Society of Sports Nutrition has also published studies that illustrate how a vegan diet can meet athletes' energy and nutrition needs.

Key Takeaways

Many people avoid a vegan diet due to myths and misconceptions
You can effectively reach your fitness goals on a vegan diet.
A balanced, varied vegan diet optimizes both performance and recovery.

Debunking 4 Common Vegan Fitness Myths

Plenty of myths surround the vegan diet and lifestyle, with many pertaining to fitness in particular. Some of the most common ones include:

1. You Can’t Get Enough Protein on a Vegan Diet

Many believe meat and animal products are the only way to get adequate protein. Meat is indeed high in protein, but so are plenty of plant-based sources.

Things like beans, quinoa, nuts, lentils, tofu, and more are high in good-quality protein. A balanced diet will include several of these protein sources each day, and you’ll get enough.

Those who want to build muscle may focus more on protein than others, and there are ways to do that as a vegan.

For example, we can debunk this myth by these simple methods:

A bowl of quinoa topped with black beans, broccoli, and tahini dressing offers 25+ grams of protein.
A small handful of almonds is six grams of protein, while a smoothie with pea protein powder offers 20-30 grams, depending on what you add.

Not only is it easy to get enough protein, but many are a complete protein, meaning you’re getting all nine essential amino acids in a serving.

2. Vegans Lack Energy For Intense Workouts

Like the misconception about protein, many believe a vegan diet doesn’t offer enough energy to sustain long, intense workouts.

If you can’t push yourself, you won’t progress very fast. However, the truth is that carbohydrates are the body’s primary energy source, not meat or protein, and a balanced vegan diet is rich in carbs.

Whole grains, fruits, and veggies all have good carb content. You can tailor your diet to help you achieve your goals.

TIP: My favorite go-to pre-work out meal

oatmeal with banana slices and almond butter. Of course, you can swap for any of your favorite nut butters. This will help you stay full and provide that slow-releasing energy to help you last longer.

3. Vegan Diets Don’t Provide Enough Nutrients For Recovery

When building muscle and getting stronger, recovery is just as important as the work itself.

During recovery, your muscles repair themselves, and your body recoups. Without proper recovery, your next workout can be rendered ineffective at best and dangerous at worst.

While your body does need protein to help recover, a balanced diet of fresh, whole foods also provides a host of important vitamins and minerals.

Recovery is aided by the abundant anti-inflammatory compounds found in plants.

For example, turmeric’s active compound is curcumin, which helps reduce muscle damage. Omega-3 fatty acids, found in chia seeds and walnuts, support joint health and recovery.

Good post-workout snacks also include bananas and coconut water, which provide potassium and electrolytes. Spinach and lentil soup is another option to combat iron depletion, especially for endurance athletes.

According to the Journal of the Academy of Nutrition and Dietetics, plant-based diets are associated with lower markers of inflammation, thus providing greater and faster recovery.

4. You Can’t Build Muscle Without Animal Products

Many people take the protein argument a step further and insist that even though you can get protein on a vegan diet, it’s not as good. This is also false. You'll get what you need as long as you maintain a balanced diet with varied protein sources. Soy and pea protein, for example, have high effectiveness and bioavailability.

Chia seeds, spirulina, hemp seeds, nutritional yeast, tofu, and quinoa are all examples of complete proteins. This means they contain all nine essential amino acids.

A 2019 Sports Medicine study found no difference in muscle growth between plant and animal sources when the total intake was matched.

Practical Tips for Thriving on a Vegan Fitness Journey

Whether vegan or not, setting and achieving fitness goals requires planning, discipline, and good choices. Here are some easy tips to consider when embarking on your vegan fitness journey:

Start strong. You don’t have to jump into six days a week of intense workouts, but you should start strong on the nutrition front. Build balanced meals with healthy, whole foods and plan to ensure you’re getting enough.
Supplement well. While you should not rely on supplements alone to keep you healthy, they can greatly help you get fitter and stronger. Some good supplements for vegans include B12, omega-3, vitamin D, and creatine. Creatine is not essential, but it can support faster muscle growth.
Stay hydrated. Proper hydration is essential for both performance and recovery. Poor hydration can lead to fatigue, reduced focus, and impaired recovery, among other issues. It can also increase your risk of injury, especially during higher-intensity workouts. Ensure you always have a water source with you, and consider supplementing electrolytes.

FINAL THOUGHTS

Getting fit and chasing your goals requires commitment and dedication, no matter your diet or lifestyle. However, reaching whatever heights you desire on a vegan diet is more than possible.

The myths surrounding protein, energy, muscle growth, and more on a vegan diet are misconceptions.

You can get incredibly fit on a vegan diet with the right balance of whole foods, varied protein sources, adequate calorie intake, and healthy recovery. Not only will you get fit and strong, but you’ll feel amazing every step of the way.

Guides, Nutrition

Nutrition for Vegan Equestrians: What to Eat for Energy and Strength in the Saddle

All equestrians have heard it at least once: “All you do is sit there!” Often misunderstood, equestrians know just how much more is involved in riding horses than “sitting there.” It takes strength, endurance, perseverance, and mental grit. It’s hard work, but it’s always worth it.

This topic is especially close to my heart as an avid and passionate show-jumper. I bought my first horse as an unbroke youngster and I've worked incredibly hard over the years to train him myself and bring him to the point of success.

It's important to me that I maintain my own health, strength, and performance level so I can always give both of my horses my best. I want to improve year over year, move up, and see better results - I can only do this by prioritizing peak physical and mental fitness.

Good nutrition is crucial for consistent success and progress, whether you’re a casual rider or compete at high levels. The good news is that a plant-based diet offers incredible, sustainable energy to keep you going for a 30-minute trail ride or an all-day competition.

Read on to learn more about nutrition for vegan equestrians and how to keep up with your equine partner.

Key Takeaways

Riding horses takes more strength and energy than most people think.
Eating right is the best way to ensure fun and success in the saddle.
Keeping yourself energized and alert is essential for safety.

Understanding the Nutritional Needs of Equestrians

While all athletes, weightlifters, and gym-goers must focus on fitness and nutrition, the needs and demands of an equestrian are unique. We use our entire body to navigate the world on our horse, with core strength at the center of it all. We must ensure proper nutrition to meet the intense physical demands of riding:

Engaging in varied activities such as grooming, lifting heavy equipment, and riding, which each rely on different muscle groups.
Higher Caloric Need. For those riding frequently and intensely, caloric needs will be higher. Plant-based foods tend to be lower in calories, so you should ensure you eat enough and focus on calorie-dense foods. Needs will differ based on length, intensity, and riding frequency.
Core strength is essential for balancing every aspect of your ride. A protein-rich diet will ensure you always build core strength and maintain muscle.
Flexibility. Depending on the discipline, many equestrians must put their bodies in various positions, some more natural than others. Flexibility is crucial to maintaining the correct body position without straining muscles and joints.

Building Core Strength Through Nutrition

Equestrians cannot underestimate the importance of core strength. While you should build strength in all areas of the body, focus your nutrition on supporting muscle health, growth, and repair. To do this, consider the following:

Protein. The vegan diet is rich in protein sources, including lentils, beans, tofu, quinoa, and more. Ensure you consume enough protein every day, and ideally, some with each meal. It’s also crucial to eat a variety of protein sources to ensure you’re getting a complete amino acid profile.
Healthy Fats. Do not fear fats when they come from the right place. The fats from avocados, nuts, and seeds are essential for optimal muscle function and recovery. The omega-3s are also vital in fighting inflammation.
Magnesium. Foods like spinach, pumpkin seeds, and black beans are high in magnesium and can help with the constant muscle contraction and relaxation associated with riding.
Antioxidants. Fruits like blueberries and blackberries are high in antioxidants, which support muscle recovery and reduce soreness. The less sore you are, the better you will perform for your next ride!

While nutrition is at the core of building core strength, the exercises you do are also crucial. While there are plenty of core-building things you can do in the gym, you can also work those abs while you ride - which you're doing anyway! My trainer encourages our whole team to ride without stirrups for at least ten minutes each ride. Especially for those that ride many times each week, your strength and balance will build quickly if you commit to this.

Enhancing Stamina and Endurance

Many riding disciplines require strong stamina and endurance. Whether it’s hours on the trail or a long course of jumps, you must be ready to maintain your strength and balance. This is why it’s crucial for equestrians to adequately fuel themselves before an intense ride. You can build stamina and endurance through regular exercise, but nutrition plays a role, too:

Carbohydrates. Consuming an adequate amount of carbohydrates before a ride will help sustain your energy and slow muscle fatigue. Whole grains, oats, and brown rice are good sources of complex carbohydrates that digest slowly.
Timing. Carbs are essential before and after your ride. They help sustain energy and support muscle recovery. For example, a banana and almond butter are great pre-ride snacks, while a whole-grain wrap with hummus and tofu is perfect post-ride.
Hydration. Hydration is of the utmost importance when you’re out riding, especially if it’s a hot, sunny day. Dehydration can not only hinder performance, but it can become dangerous. Mental sharpness suffers if you become dehydrated while in the saddle and are more prone to costly mistakes. Ensure you always have access to water and consider supplementing it with some electrolytes or amino acids.

Navigating a Long Day of Riding on Little Sleep

We all know that sleep is essential, but sometimes, it’s just not that easy. This is especially true for those who ride competitively—the days are long and the mornings early. Between chores, grooming, course walks, and warm-ups, the days can easily stretch beyond 12 hours.

If you’re running on fumes but must compete, consider these tips:

Energy-Boosting Snacks. Nuts, seeds, and dried fruit are easy to keep on hand and will give you a little energy boost throughout the day.
Caffeine. If you need a bigger boost, a small cup of coffee or other caffeine source earlier in the day can help. Be careful not to consume too much, however or you may feel jittery with a crash later in the day.
Electrolytes. Stay fueled and hydrated with electrolytes throughout the day for more sustained energy.
Power Naps. We all know that horse shows are their own world, and anything goes. Sleep in the Grand Prix lounge, on a tack box, or in your car! A 10-20 minute power nap can make all the difference. As an avid show jumper, I find power naps can make all the difference in the middle of a long day. It really helps me push through my courses, especially on days when I show both of my horses!
Stretching. Stretch early in the morning and as much as you can between rides. Staying limber will reduce muscle fatigue and help you maintain stamina.
Avoid Heavy Meals. While eating for fuel is essential, avoid heavy meals that will weigh you down, especially before riding.

FINAL THOUGHTS

Riding horses is fun and rewarding regardless of your experience level or chosen discipline. However, it also takes both physical and mental strength to do it well. The best thing you can do for yourself and your horse is take care of yourself.

Prioritize proper nutrition and good rest each day while caring for your mental health. You'll steadily grow stronger in the saddle by eating the right foods and focusing on the right muscle groups.

Wellbeing, Guides

Vegan Weightlifting: How to Build Strength on a Plant-Based Diet

Lifting weights is a great way to build strength, endurance, and muscle definition. It’s a common belief that you need high volumes of animal protein daily to maximize your weightlifting results, but this is untrue.

Not only is protein plentiful on a plant-based diet, but it offers many other benefits to weightlifters, including more energy and optimal recovery. As the vegan lifestyle and plant-based diet become more popular, we see multiple stories of successful, high-profile athletes who thrive on a vegan diet.

A great example of this is Patrick Baboumian. Vegan since 2011, he has won many strongman competitions and is outspoken about the benefits his diet offers him. Read on to learn more about how to build incredible strength on a vegan diet.

Key Takeaways

Weightlifting is a great way to build muscle, but you must eat right to support it.
A vegan diet has everything you need to build incredible muscle.
Eating the right combination of foods before and after working out is essential.

Vegan Nutrition to Support Weightlifting

Maintaining an all-around healthy and balanced diet with good variety is the most important thing. However, to support weightlifting specifically, you should focus on a few key things:

Protein. An essential ingredient when building muscle, vegan protein sources include lentils, beans, tofu, nuts, and grains like quinoa. Incorporating a good variety of protein sources into your diet is the best way to get a variety of amino acids.
Balancing Macronutrients. Protein, carbs, and fats are all required for optimal muscle repair and overall energy levels. It’s important to balance these three things and ensure each meal has each. Healthy fats can come from avocados, nuts, and various seeds.
Performance Supplements. While a healthy diet is your main goal, supplements can work wonders for boosting a workout and optimizing your results. Consider things like protein powder, BCAAs, creatine, and omega-3s. Those doing intense training would also benefit from extra iron.

How to Build Muscle on a Plant-Based Diet

Building muscle is the primary goal of many who lift weights regularly. There are many benefits to this:

1
Build physical strength, stamina, and endurance.
2
Improve bone density and joint health.
3
Enhance metabolic health.
4
Boost mental health and cognitive function.
5
Improve body composition and self-confidence.
6
Improve balance and flexibility.

Following a plant-based diet provides the perfect framework for successful weight lifting and muscle building. To optimize your workouts and subsequent recovery, consider the following strategies:

Daily Protein Goals. Those regularly lifting weights should aim for approximately 0.7-1 gram of protein per pound of body weight. However, this can vary depending on the length and intensity of their training routine.
Pre- and Post-Workout Nutrition. What you eat before and after a workout is equally important. Pre-workout, aim for carbs with moderate protein, such as a banana with almond butter. This provides fuel and minimizes muscle breakdown. Post-workout, eat a protein-rich snack or meal about 30-60 minutes later.
Amino Acids. Mix proteins throughout the day to ensure you consume a good combination of amino acids. Examples include beans with rice or oats with nut butter.

Essential Training Tips for Vegan Weightlifters

Like nutrition, the details of your workout matter greatly. Weightlifting to meet strength-building goals is not just about lifting something heavy a few times and hoping for the best. Weight training takes practice and finesse to get the results you want.

Consider the following tips to enhance your workouts and achieve the best outcomes:

Progressive Overload. This involves continually challenging your muscles by gradually increasing the weight, reps, and/or resistance you use over time. For example, increasing your weight by 5% every few weeks, consistently, will help you avoid a plateau in your progress.
Compound Movements. Compound movements work multiple muscle groups at once. While it’s also beneficial to zero in on a particular muscle group, compound movements are efficient for building overall strength. Examples include squats, deadlifts, rows, and bench presses.
Form and Consistency. Using the correct form in your movements prevents injury and maximizes the workout's effectiveness. Learning proper form is critical before you start weightlifting frequently and with intensity. Beginners are encouraged to work with a trainer or mentor before working out alone.
Prioritize Recovery. While many tricks and techniques exist to enhance and maximize your workout, recovery is perhaps the most important. Without adequate and quality rest, your muscles won’t repair and recover properly. Plan ahead to ensure you get a good night’s sleep every night. You can create bedtime routines to help with this, including dimmed lights, limited screen time, reading, etc.

Common Challenges and Solutions for Vegan Weightlifters

Regular weightlifting and muscle building are complex, long-term commitments that come with a few common challenges. Despite being common, there are easy solutions as long as you’re committed and prepared.

Meeting Caloric Needs. Overall, plant-based foods are lower in calories. For those who focus on building muscle, eat lots of calorie-dense foods like nuts, seeds, and whole grains to ensure you meet the energy requirements for high-intensity workouts.
Digestive Adjustments. Too much high-fiber food can cause bloating and discomfort, especially in those new to the plant-based diet. Consider slowly increasing your fiber intake and pairing fibrous foods with low-fibre options such as rice and beans.
Meeting Protein Needs. Frequent high-intensity workouts and lofty muscle-building goals require a high protein intake that many struggle with, vegan or otherwise. Consider adding a high-quality protein powder to your diet. Protein powder is great in smoothies, but you can get creative with baked goods, soups, homemade nut butter, etc.

Weightlifting is rewarding but challenging. If you’re new to building muscle, it’s best to take it slow and learn from someone more experienced before branching out independently. Don’t be discouraged by these common challenges; keep persevering, and the results will come.

FINAL THOUGHTS

Many believe that building substantial muscle is impossible on a vegan diet, but this is a myth. Vegan protein sources are as effective as animal protein and are even healthier in many ways. Regardless of your chosen diet, you must be committed and disciplined to achieve favorable results.

Focus on nutrition and rest to maximize your results. Take time to learn new movements and workouts and follow all safety precautions. A plant-based diet offers incredible, sustained energy and will help you build muscle fast while feeling great.

close-up of a person looking tired and pale, with cracked lips and hair loss.

Nutrition, Guides, Supplements, Vegan Supplements, Wellbeing

Vegan Vitamin B12 Deficiency: Signs to Watch Out For

In light of the rapid population growth and increasing pressures on the global food supply, plant-based diets prove to be a potentially healthier and more sustainable option.

Vegans exclude animal-derived foods and products from their diet. Choosing veganism goes beyond dietary patterns and reflect a philosophy whose goal is preventing animal exploitation and cruelty, especially in food production.

In addition, going vegan is often motivated by the positive benefits of a vegan diet for health and the environment, making it an appealing choice for many individuals.

Vegan diets are associated with a reduced risk for cardiovascular diseases, as well as other degenerative disorders. There are a plenty of scientific evidence about the health benefits of a vegan diet, including weight loss.

A well-planned vegan diet offers a wealth of health advantages and can allow you to meet your daily value for essential nutrients. However, plant-based foods are often lacking in vitamin B12, so vegans need to incorporate fortified foods or oral supplements in their diet to meet their B12 needs.

Vitamin B12 deficiency is prevalent in vegans due to the exclusion of animal products in their diet. This article will discuss the different symptoms of vitamin B12 deficiency and how it is treated.

Key Takeaways

Veganism has increased in popularity in recent years due to its numerous health advantages, and more and more people are adopting the diet.
Vitamin B12 deficiency has been found to be more common among vegetarians and vegans.
Vitamin B12 deficiency results in a wide range of symptoms, which can be treated with oral supplementation or vitamin B12 shots.

What Is Vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that some foods naturally contain. It is added to some fortified foods, and comes in the form of dietary supplements or medications.

Vitamin B12 is essential in proper brain and nerve function, red blood cell formation, and DNA production. Vitamin B12 is also needed to synthesize amino acids so the body can make use of them.

The two active forms of vitamin B12 are methylcobalamin and 5-deoxyadenosylcobalamin, which means they are readily absorbed by the body. Other forms of vitamin B12 have to be converted into these two forms to become biologically active.

Vitamin B12 status is assessed through a blood test. Normal vitamin B12 levels usually vary between methods and laboratories, but an indicator of deficiency is when the serum or plasma values fall below 200 or 250 pg/mL.

The recommended dietary allowance (RDA) for vitamin B12 is 2.4 micrograms for adults. Pregnant and lactating women have higher needs at 2.6 micrograms and 2.8 micrograms respectively.

Can Veganism Cause Vitamin B12 Deficiency?

Those who follow a strict vegetarian or vegan diet are at risk of vitamin B12 deficiency because vitamin B12 is primarily found in animal foods and products. The risk factors for deficiency goes even higher for pregnant vegans who are on a strict vegan diet. Unless you take vitamin b12 supplements or obtain B12 from reliable plant based food sources, you are at risk of deficiency for the vitamin.

How Long Does It Take to Become Vitamin B12 Deficient as a Vegan?

One study has shown that short-term cessation of vitamin B12 supplementation is well-tolerated by vegans who have an adequate vitamin B12 status.

In the study, a healthy vegan man in his mid-30s stopped taking vitamin B12 supplements for a couple of weeks. A gradual decrease of vitamin B12 serum levels was observed during the fifth week, and supplements were introduced again on the 16th week mark.

The study found that an interruption of over 8 weeks could result in suboptimal vitamin B12 status that can eventually lead to a deficiency.

Other online sources state that vegans can develop vitamin B12 deficiency in two years after beginning a plant-based diet, but symptoms may take five years or more to manifest. This is because the body stores vitamin B12 in the liver, which can last for a long time without supplementation.

Who Are at Risk of Vitamin B12 Deficiency?

A person is likely to develop vitamin b12 deficiency anemia and other deficiency symptoms for one or more of the following risk factors:

1
Older adults age 75 and above are at risk because their bodies don't absorb vitamin b12 as well as when they were younger.
2
Those who suffer from digestive system disorders and autoimmune diseases, such as celiac disease, type 1 diabetes, thyroid disease, and Crohn's disease, experience difficulty absorbing vitamin B12.
3
People who suffer from severe medical conditions, such as chronic pancreatic disease, inflammatory bowel disease, HIV, and ulcerative colitis
4
Those who had stomach or intestinal surgery such as gastric bypass surgery or weight loss surgery
5
Those who follow strict vegan or vegetarian diets, since vitamin B12 is mostly found in animal products.
6
Those who take certain medications such as metformin, proton pump inhibitors (PPI), histamine H2 blockers, and oral contraceptives
7
Heavy alcohol consumption or chronic alcoholism
8
A family history of vitamin B12 deficiency

Vitamin B12 Deficiency Vegan: Symptoms

Vegans are three times more likely to become deficient in vitamin B12 after the age of 60. In addition, women of all ages on plant-based diets are also more likely to have a deficiency.

Vitamin B12 deficiency can cause a wide range of symptoms. These symptoms usually develop gradually over a period of time but can worsen if left untreated.

Vitamin B12 deficiency can also develop in anemia and nerve damage. Here, we list and explain the potential signs of vitamin B12 deficiency that you should watch for.

Vitamin B12 Deficiency Anemia

Vitamin B12 deficiency anemia occurs when a person doesn't get enough vitamin B12 in his or her diet or when the body has trouble absorbing the nutrient. This results in the body not producing enough healthy red blood cells.

Vitamin B12 deficiency anemia is more prevalent in people who originated from northern Europe. Genetically, it is caused by a lack of in intrinsic factor, which is a type of protein created in the stomach.

Intrinsic factor is needed by the body to enable it to absorb vitamin B12. Without it, a type of vitamin b12 deficiency anemia called pernicious anemia can occur.

The inability to produce intrinsic factor in the stomach is due to several issues, including chronic gastritis, autoimmune diseases, or surgery to remove all or part of the stomach and the end of the small intestines.

It is important to note that vitamin b12 deficiency anemia goes hand in hand with folate deficiency anemia; so vegans need to take their folic acid intake in consideration when supplementing.

Neurological Symptoms

In severe cases of vitamin B12 deficiency, the brain and spinal cord could be affected by what's called subacute combined degeneration. This is a progressive degeneration of the spinal cord due to vitamin b12 deficiency.

Basically, the nerve fibers that control movement and sensations are damaged due to the deficiency, leading to symptoms such as weakness, tingling and numbness. The person suffering the deficiency may also experience irritability, drowsiness and confusion.

Psychological Problems

The occurrence of psychiatric symptoms due to vitamin b12 deficiency have been studied for decades. Symptoms include confusion and memory impairment, depression, hallucinations, and acute psychotic states. Other symptoms include paranoid delusions, anxiety insomnia, and manic states.

Vitamin B12 deficiency can also cause behavioral changes or changes in personality, irritability and agitation, apathy and impaired mental function, including dementia.

In elderly patients with Alzheimer's disease, mental changes associated with vitamin B12 deficiency include delirium and cognitive decline. This is why maintaining high vitamin b12 blood levels in the elderly is recommended.

People experiencing psychological symptoms related to vitamin B12 deficiency should consider testing for the deficiency. Vitamin b12 supplementation is required for patients suffering from the aforementioned symptoms.

Bear in mind that supplements can't replace standard treatment methods for psychological problems such as antidepressants and therapy.

Fatigue and Pallor

A lack of vitamin b12 can lead to anemia, presenting symptoms that often include fatigue and pallor. The symptoms of exhaustion and fatigue are more pronounced when you suffer vitamin b12 deficiency.

This is primarily due to the body's inability to produce healthy red blood cells that transport oxygen effectively. Aside from fatigue and pallor, other symptoms of vitamin b12 deficiency include the following:

1
Shortness of Breath
2
Dizziness
3
Weight Loss
4
Lack of Appetite
5
Sore Tongue & Mouth
6
Yellowish Skin

What Is the Best Vitamin B12 Deficiency Treatment?

Diagnosing vitamin B12 deficiency can be challenging because some people are asymptomatic or have symptoms that are similar to other nutritional deficiencies.

The best way to diagnose vitamin b12 deficiency is through a routine blood test, which include a complete blood count (CBC) and a test that measures vitamin B12 serum levels. A person is diagnosed with vitamin B12 deficiency if the vitamin B12 level in their blood is below 150 per mL.

Physical exams and a review of the patient's medical history is also done. In some cases, a bone marrow biopsy or an assessment of homocysteine levels are also conducted if the results of initial tests are unclear.

Vitamin B12 deficiency is treated with vitamin B12 injections, which are administered every other day for two weeks or more until symptoms improve. Patients may also be treated with vitamin B12 oral tablets, as well as nasal sprays or gels, if the deficiency is related to their diet.

The type of treatment for vitamin b12 deficiency depends on the underlying cause of the deficiency and whether it's causing neurological symptoms. Patients whose deficiency are due to reversible causes will be treated until the deficiency resolves. However, the treatment is longer and possibly indefinite if the cause of the deficiency is irreversible.

Another way to treat vitamin b12 deficiency is by making significant dietary changes. Incorporating more vegan sources of vitamin B12 as well as supplements in your diet can help treat the deficiency and prevent it in the future.

Final Thoughts

Vegans are more at risk for vitamin b12 deficiency than the general population. Vitamin b12 deficiency can happen if your diet doesn't include foods rich in vitamin B12, or if you're not supplementing your intake. This can lead to a wide range of symptoms including neurological and psychological symptoms, as well as anemia. The good news is, it is possible to meet your dietary requirements for vitamin b12 by consuming fortified foods and by taking oral vitamin B12 supplements.

Frequently Asked Questions

What is the fastest way to fix B12 deficiency?

The quickest way to treat a vitamin B12 deficiency is usually through vitamin B12 shots administered by a healthcare provider. Vitamin B12 injections result in the rapid replenishment of B12 in the body, especially for severe cases of deficiency, where neurological symptoms are present.

Vitamin B12 injections are often administered every other day for a series of weeks until symptoms have resolved. Note that the treatment plan depends on how severe the deficiency is and its underlying cause. Otherwise, oral supplements may be prescribed.

How can I raise my B12 level fast?

If you are deficient in vitamin B12 or think that you are not getting enough, the first thing to do is to make dietary changes. Incorporating vitamin B-12 rich plant based foods, such as fortified foods, breads, cereals and nutritional yeast, as well as taking oral vitamin B12 supplements can help you meet your dietary intake and prevent future deficiencies.

Can I treat B12 deficiency myself?

While you can partially take care of a mild vitamin B12 deficiency by making dietary changes, it is still critical to consult a healthcare provider to ensure you are getting proper treatment. A doctor should be able to determine the best course of treatment for your vitamin B12 deficiency. You probably will be tested to check your vitamin B12 levels, before being prescribed oral supplements or injections. The doctor will also be able to identify the underlying cause of the deficiency and recommend other ways to resolve it.

What form of B12 should vegans take?

Vegans can obtain vitamin B12 from fortified foods such as plant-based milks, nutritional yeast, breakfast cereals, meat substitutes, and vegan spreads and margarines. Another way to meet your vegan vitamin B12 requirements is to take B12 supplements in the form of tablets, sprays or lozenges. Vitamin B12 injections may be administered once a week for those who prefer their B12 supplementation in the form of shots.

Nutrition, Guides, Supplements, Vegan Alternatives, Vegan Supplements

Top Vegan Sources of Folate (Folic Acid)

Folate/, or Folic Acid, is the natural source of vitamin B9. It is water soluble and is found in many different types of food. Folate is an essential nutrient that plays a vital role in red blood cell production, DNA synthesis, and overall cellular function. Adults typically need 200 mg of folate a day. However, folate cannot be stored in the body, so needs to be consumed regularly to ensure we have enough.

Whilst many people are be able to achieve the needed amount of folate each day, some struggle. These people can consume folate in the form of folic acid, in fortified food or as a supplement, which is more readily absorbed than folate (85% as opposed to 50%).

Read on to learn more about the top vegan sources of folate.

Key Takeaways

Folate is essential for DNA synthesis, red blood cell production, and overall cell function.
Legumes, dark leafy greens, and citrus fruits are among the best vegan sources of folate.
Fortified foods and supplements can help ensure adequate folate intake, especially for those with increased needs.

Why is Folate Important?

Folate is vital for the regeneration and formation of new cells, for repairing DNA, and in supporting the formation of new blood cells. Folate is also known to help with cognitive function and potentially plays a role in reducing cognitive decline. It is also involved in lowering homocysteine levels which in turn lowers the chances of heart diseases.

Best Vegan Folate Sources

Legumes and Beans

Legumes and beans are the plant foods most abundant in folate. Lentils are a potent food for the vegan diet, not only being rich in protein but also having the highest amount of folate. One cup of cooked lentils provides 58 micrograms of folate, or 90% of the recommended daily value. Lentils are also rich in fiber and other micronutrients such as iron, potassium and magnesium. Regular consumption of lentils may also prevent heart disease, diabetes and obesity.

1 cup of cooked chickpeas contains 282 mcg, 71% DV. 1 cup of cooked Black Beans contains 256 mcg (64% DV), kidney beans contain 131 mcg (33% DV) whereas green peas contain 101 mcg (25% DV).

Leafy Greens

Leafy greens are another of the best plant sources of folate. 1 cup of raw spinach contains 58 mcg (15% DV). One cup of raw kale contains 19 mcg (5% DV), whereas one cup of raw swiss chard contains 14 mcg (4% DV). Increased consumption of cruciferous vegetables such as leafy greens, which are high in fibre, vitamin K, and A have a myriad of other health benefits too.

Asparagus

Asparagus is a delicacy loved by many people around the globe. In addition to its unique taste and texture, it contains a concentrated amount of vitamins and nutrients, such as folate. A half-cup serving (90 grams) provides 134 mcg of folate, or 34% of the DV. Asparagus is known to possess many antioxidants, antibacterial, and anti-inflammatory properties.

One serving of asparagus is also loaded with fiber, containing 6% of your daily needs.

Beets

Aside from adding aesthetically pleasing splashes of colour to your food, beets are also loaded with numerous important nutrients. They contain most of the potassium, manganese, and vitamin C that is needed per day, as well as 148 mcg of folate, which equates to about 37% of the DV.

Citrus Fruits

Aside from being rich in Vitamin C, citrus fruits also contain a good amount of folate. A medium-sized orange contains 55 mcg of folate (14% DV). A medium grapefruit contains 30 mcg of folate(8% DV), whereas one lemon contains 6 mcg of folate (2% DV).

Brussels Sprouts and Broccoli

Brussels sprouts are a cruciferous vegetable, closely related to broccoli, cabbage, kohlrabi and kale. They are bursting with high amounts of vitamins and minerals, including folate. One serving of half a cup of cooked brussels sprouts (78 grams) contains 47 mcg of folate, or 12% of the DV. They are delicious steamed, sauteed or roasted and pair well with any kind of nut or seed.

Broccoli is a popular vegetable loaded with essential vitamins and minerals including folate. One cup (91 grams) of raw broccoli contains roughly 57 mcg of folate, which equates to 14% of the DV. Cooked broccoli provides even more folate, with each half-cup (78-gram) serving providing 84 mcg ( 21% of the DV) Broccoli is best eaten lightly steamed and to retain it’s high folate content. A splash of lemon juice is also a tasty and healthy addition to this powerful and tasty vegetable.

Aside from folate, broccoli is also high in vitamin A, C and K as well as manganese.

Papaya

Papaya is a fruit native to southern Mexico and Central America. Papaya is a rich and juicy fruit loaded with folate; one cup of raw papaya contains 53 mcg, which equates to about 13% of the DV. Aside from folate, papaya is rich in antioxidants like carotenoids, potassium, and vitamin C.

Avocado

Avocados are incredibly popular throughout the world due to their rich, creamy/buttery taste and texture, as well as its impressive nutrition profile. Half of a ripe, raw avocado contains 82 mcg of folate, or about 21% of the recommended daily amount. Avocados are also high in vitamins K, C, and B6, as well as being rich in potassium. They are also high in monounsaturated fats, which are known to help protect against heart disease.

Performance Lab® NutriGenesis® Multi

Why consider a supplement?
While whole-food sources remain the gold standard for folate, circumstances like dietary restrictions, increased needs (e.g., pregnancy), or absorption issues may call for supplemental support.

Performance Lab NutriGenesis Multi for Women delivers 400 µg DFE of folate per serving (4 NutriCaps), meeting 100% of the Daily Value—making it an excellent option for plant-based eaters needing reliable coverage.

What sets this multivitamin apart is its NutriGenesis® technology, where vitamins and minerals are cultivated in a manner that mimics nature—resulting in highly bioavailable, better-absorbed, and more effectively utilized nutrients.

Designed specifically for women, its clean, vegan-friendly formula is free from common allergens and artificial additives, and also supports energy, mood, and overall vitality.

FINAL THOUGHTS

Making sure you have adequate amounts of folate in your diet is essential for your health and longevity. A well-managed and balanced vegan diet can provide all the folate that you need to thrive. By including healthy foods such as leafy greens, legumes, cruciferous vegetables, citrus fruits, avocados, and nuts and seeds in your diet, your daily folate needs can easily be met.

For vegans looking to bridge any folate gaps—especially in situations like pregnancy or higher nutritional demand, Performance Lab NutriGenesis Multi is a trustworthy, well-formulated supplement that complements your diet, not replaces it.

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Guides, Nutrition, Supplements

Increasing Stamina and Energy as a Vegan Athlete: Foods and Habits

Many athletes train for long hours and remain disciplined in all areas of their lives in the name of success and personal progress. This requires good nutrition and the proper habits to maintain the physical and mental state necessary for their chosen sport.

A plant-based diet offers many benefits for athletes looking to improve their stamina and energy. You can optimize your stamina and energy for maximum strength and performance with the right combination of diet, habits, and routine.

Key Takeaways

Nutrition goes a long way in supporting optimal stamina and energy.
Developing good habits will help athletes maintain consistent performance.
Mental health is just as important as physical when participating in regular high-intensity workouts.

Key Nutrients for Energy and Stamina

There are several key nutrients you should pay close attention to and ensure you incorporate them into your daily meals:

Protein. Protein is a nutrient that cannot be ignored as it’s an essential building block for your muscles. A protein-rich diet allows an athlete to maintain and consistently grow muscle mass and strength. It’s also essential to combine protein sources to ensure a variety of amino acids. Vegan protein sources include beans, lentils, tofu, quinoa, and even spirulina.
Carbohydrates. Carbs are necessary for sustained energy and can help you push through intense workouts. Focus on complex carbs like oats, sweet potatoes, and whole grains for slower digestion and a steady release of glucose.
Iron. Iron is vital for red blood cell production and supports the oxygenation of muscles. This is vital for endurance. Iron-rich foods include chickpeas, pumpkin seeds, and lentils. For optimal absorption, your iron source should always be paired with vitamin C - such as bell peppers or strawberries.
B12 and Vitamin D. Often overlooked, B12 is essential for red blood cell formation, and vitamin D supports immune function and bone health. These are critical for active individuals engaging in high-intensity workouts. Many foods are fortified with B12, and vitamin D can be challenging in the winter, so many take a good-quality supplement.

Top Energy-Boosting Foods for Vegan Athletes

Whether you’re training hard in the gym, practicing in the field, or it’s competition day, sometimes you need a quick energy boost to get you through. You want to avoid using heavy, slow-digesting foods for this. Instead, opt for quick, light, carb and protein-rich snacks to keep you going:

Bananas and berries perfectly combine carbs, potassium, and antioxidants.
Nuts and seeds. Filing and high in protein, nuts and seeds are fantastic for a sustainable energy boost.
Oat-based energy bars. Oats are filling and feature complex carbs for lasting energy.
Veggies and hummus. Carbs, protein, and hydration will help you push through those last reps.
Rice cakes with avocado and hemp seeds. This is an excellent combination of carbs, protein, and healthy fats. You’ll feel a boost of energy and strength in your muscles.
Celery sticks with almond butter. Nut butters are an excellent source of protein and the perfect complement to celery's bland but hydrating nature.
Roasted chickpeas. Chickpeas are a quick and easy protein source if you’re fatigued.
Nut butter and jelly sandwich on whole grain bread.
Edamame. Another great source of healthy protein that is easy to pack and transport.

Any of these are easy to pack and quick to eat. The carbs, fiber, omega-3, and protein featured in these options will boost your energy and sustain you for a little longer. If it’s a long day, ensure to pace yourself. Do not eat too much at once, but eat smaller, frequent snacks for sustained endurance

Hydration and its Role in Stamina

All athletes know that hydration is essential, but what’s also important is the timing and quality of your hydration. Even mild dehydration can decrease focus, muscle function, and overall endurance. Not only does this compromise your performance, but reduced mental sharpness can also lead to preventable injuries.

Consider these tips for proper hydration and optimal endurance:

TIP:

Consider natural, plant-based electrolyte sources such as coconut water for potassium and leafy greens for magnesium.
Citrus fruits are a great, low-calorie way to stay fueled and hydrated.
Sip water constantly throughout the day, and avoid drinking large amounts at once.
For intense workouts, add a pinch of sea salt, lemon, and/or coconut water to your regular water. This helps naturally improve hydration and offers additional nutrients.

Power Habits for Boosting Stamina

Diet and nutrition are big players in optimizing energy and endurance, but habits are also crucial. By sticking to healthy habits and creating a solid routine, you’re setting yourself up for success with a strong, healthy body and mind.

Consider adding the following habits to your day and see if you notice a difference:

1
Time your meals. Ensure you eat a snack or meal with carbs and protein before and after your workout.
2
Create a consistent sleep routine. Sleep is when your body truly rests and your muscles recover most. Consider eliminating screen time one hour before bed, dimming the lights, and sticking to regular sleep and wake times; seven to nine hours a night is ideal for most people.
3
Mindfulness practices for mental stamina. For athletes, performance is just as much mental as it is physical. You must be sharp, focused, and determined. Practices like yoga, stretching, journaling, and breathing exercises can help center your mind and focus your thoughts.
4
Prioritize rest days. Although it may be tempting to eliminate days off as competition approaches, at least one rest day each week is essential to an adequate and healthy recovery.
5
Track progress to stay motivated. Documenting even minor improvements like running a longer distance or lifting heavier weights can help keep you pressing forward. This motivation is good for your mental state and will help you stay grounded and committed to your healthy diet and habits.

FINAL THOUGHTS

Maximizing performance as an athlete involves a multitude of factors —stamina and energy are just two essential pieces of the puzzle. Good nutrition and healthy habits are the key building blocks to incredible energy, endurance, and strength. Balance the right nutrients, eat a variety of proteins, and prioritize recovery—you’ll see a difference in no time!

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