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Vegan andvegetariansports nutritionguideBy ESSNA in collaborationwith TJ Waterfall, RNutr
www.essna.com@ESSNAsportsWelcome!Welcome to ESSNA’s vegan and vegetarian guide to sports nutrition,created with registered plant-based sports nutritionist TJ Waterfall.This guide was created to support and empower the growing numberof vegan and vegetarian sports nutrition consumers and to ensure thateveryone understands just how well the sports nutrition industry catersto plant-based diets.There are many potential health, performance, and recovery benefitsto plant-based diets, and sports nutrition products can play a usefulrole in supporting your active lifestyle. We will answer some of themost common questions surrounding vegan and vegetarian sportsnutrition to ensure you’re as knowledgeable and confident aboutconsuming these products as we are.TJ WatWaterfallCheck out ESSNA’s range of other guides including Before,During and After Exercise Sports Nutrition, 12-step Guide toSports Nutrition, Watch Your Protein guide, the Dos and Don’ts ofSports Nutrition and our guide to Home Based Sports Nutrition.Check out TJ Waterfall’s resources on vegan nutrition, fitness andlifestyle here.2
www.essna.com@ESSNAsportsQuestion 1: What’s the difference between vegan and non-vegan sports nutrition? How do vegetarian products come into the mix?Answer: Firstly, let’s unpack some commonterminology relating to vegan and ant-basedVeganThis is not to say that vegan or vegetariandiets need to be limited. Quite the opposite- an abundance of plant foods should beenjoyed, including cereals, grains, legumes,fruits, vegetables, nuts, seeds, herbs andspices in fact, delicious plant-basedversions of most cuisines from around theworld can be adapted!Now we know about the different types ofdiet, we can see which products are suitablefor you:3
www.essna.com@ESSNAsportsQuestion 2: Can vegan sports nutrition products really help tosupport your active lifestyle and balanced diet?Answer: Absolutely!A large and growing number of successful vegan andvegetarian athletes, such as Serena Williams, LionelMessi, and Lewis Hamilton, are proving that these dietscan support world-class performance.Lots of vegan and vegetarian products include thesame nutrients as non-vegan products, but are simplysourced from plant-based ingredients instead. Thismakes them effective at supporting your activelifestyle. The nutritional value of sports nutritionproducts should always be listed on the packaging ofthe product.Keep a look out for the following ingredients, whichare the most important key nutrients of interest on aplant-based diet that will help to support your nutritionand active lifestyle:Vitamin B12Omega-3Vitamin DIodineCarbohydrateProteinPlease scroll over theingredients in white formore info4
www.essna.com@ESSNAsports5Question 3: Are vegan and vegetariansports nutrition products easy to find?Answer: Yes.Vegan and vegetarian sports nutrition products arebecoming increasingly accessible.Plant-based diets are on the rise throughout Europeand the wider world. In the UK alone, the number ofvegans quadrupled in the five years up to 2019, andby 2020 there were estimated to be around 1.5 millionvegans. Across Europe, some sources claim that awhopping 31% now consider themselves vegetarian,pescatarian or flexitarian, a number that has doubledsince 2012.This means that nearly a third of all Europeans are atleast significantly reducing the amount of meat andanimal products they consume. Interestingly, 57% offlexitarians plan to become vegetarian and 8% wantto go vegan, which suggests this rise will continue[3].And as the vegan and vegetarian market grows, sotoo does the demand for vegan and vegetarian sportsnutrition products.We have seen a sharp rise in the launch of plant-basedsports nutrition products over the years. 14% of UK sportsnutrition products launched in 2019 featured a vegan orvegetarian claim, up from 9% in 2014[4]. This increase istypical of those across Europe. 21% of Europeans havesaid that they have bought plant-based sports nutritionproducts.[5] This makes finding the right vegan andvegetarian products for you easier than ever before.To meet this increase in demand, many sports nutritionbrands are now offering vegan and vegetarian productsand some brands are now entirely plant-based, whichmakes finding the right vegan and vegetarian products foryou easier than ever before. This includes many ESSNAmembers, all of which abide by our safety rules. You canfind a list of our members here.
www.essna.com@ESSNAsportsQuestion 4: Can vegan and vegetarian sports nutritionproducts help to boost my energy and : Yes.Leading health authorities, such as the World HealthOrganisation and the British Dietetic Association,acknowledge that plant-based diets can supporthealthy living in people of all ages, including athletes.A well-planned vegan or vegetarian diet can provideeverything you need to thrive both in terms of healthand performance. If you’re experiencing tiredness ona meat-free diet, please contact a health professionalas they will be able to help you by solving any medicalproblems that you might be experiencing.To help with energy during exercise, there are lotsof sports nutrition products, including vegan andvegetarian options, which include nutrients that canhelp you while exercising. Such nutrients include:Please scroll over theterms in white for moreinfo6
Question 5: How can I make sureI’m consuming safe and legitimate vegan orvegetarian sports nutrition products?www.essna.com@ESSNAsportsScroll over thechecklist for more infoDon’t forget 1.Avoid suspicious looking websites and productsthat claim or guarantee unbelievable results.2.To ensure the vegan and vegetarian productsyou use are safe and healthy, make sure. thecompany that produces them, and the retailoutlet you buy them from, are reputable.3.Make sure you don’t buy productscontaining steroids or bannedsubstances including non-naturallyoccurring hormones, as these canseriously impact your health and wellbeing.4.Reading the instructions might soundobvious, but it’s worth mentioningbecause it’s very important.We hope this guide has helped you to feelconfident in your sports nutrition before,during.and after exercise and that you are able to feeland perform at your best with healthy nutrition.ESSNA7Commission’s website.
utrition-study-2020/[4]Mintel. (2020). A yearof innovation in sports &performance mazonaws.com/uploads/landing page a.pdfESSNA is the European trade association for any company operating in the sports nutrition sector. Ourmembership covers the whole sports nutrition supply chain, from the suppliers of top quality ingredients rightthrough to the brands that turn these ingredients into innovative products and the retailers that sell them.For more information or support, please contact us by emailing info@essna.com or check out our Facebookand Twitter accounts.www.essna.com@ESSNAsports
Vegan and vegetarian sports nutrition products are becoming increasingly accessible. Plant-based diets are on the rise throughout Europe and the wider world. In the UK alone, the number o
