GLOSSARY

Vegetarian Iron Sources Table

A plant-based plan can support sport when energy, protein quality and vulnerable nutrients are deliberately covered.

Plant-Based Athlete An athlete emphasizing plant foods, with the degree of animal-food exclusion specified rather than assumed.

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.

For example, replacing dairy milk with an unfortified plant drink can remove useful nutrients even when the drink looks similar. Check the actual label and the rest of the diet. Plan reliable vitamin B12 and suitable protein sources without assuming that the word vegan alone guarantees either adequacy or deficiency.