GLOSSARY

Plant Protein Complementation Combining varied plant protein sources across the diet to improve amino-acid coverage without requiring every complementary food in the same meal.

A plant-based athlete's plan should specify which animal foods are excluded and how key nutrients are replaced. Reliable vitamin B12 provision is essential in a vegan pattern; iron, zinc, iodine, calcium, vitamin D and long-chain omega-3 sources may also need attention. Protein amount, digestibility and amino-acid distribution matter, but complementary plant foods do not have to be eaten in a single mouthful. Fortified foods can be useful, provided the actual product is checked rather than assuming every plant drink supplies equivalent nutrients.

Plant-centered eating spans patterns that include some animal foods through fully vegan diets. Evaluate protein quantity and quality, iron, calcium, iodine and other nutrients according to the foods retained or excluded. A reliable vitamin B12 source is particularly important in vegan eating. Legumes, grains, nuts and suitable fortified foods can contribute, but high fiber and low energy density may make fueling difficult for some athletes. Food choice and preparation matter more than the label alone.

Protein targets depend on body size, training, energy intake, age and clinical status. A high-protein label does not identify the actual amount, amino-acid quality or distribution. During weight reduction, adequate protein and resistance exercise can help preserve lean tissue, but neither removes the consequences of an excessive energy deficit. Kidney disease can require a different clinical approach. Do not transfer a healthy athlete's protein strategy directly to a person with impaired renal function.