Plant-Based Sports Nutrition

Get a plant-based dietitian to create a customized plant-based, vegan or vegetarian sports nutrition plan for you.

Plant-Based/Vegetarian/Vegan Sports Nutrition

Are you looking to change your habits, build muscle mass and improve your performance? A plant-based dietitian can help you get more out of your workouts.

Save Time & Get Started

There is so much confusing information about sports nutrition online. Get help from a dietitian who focuses on plant-based nutrition and athletic performance. By considering factors such as your training routine, body composition goals, and dietary preferences, they will design a personalized plant-based meal plan that optimizes your energy levels, promotes muscle growth, and aids in post-workout recovery.

Protein Optimization

Get direction and what to change in your macronutrients, micronutrients, supplements, and vitamins & minerals. One common concern for individuals following a plant-based diet is ensuring adequate protein intake. Our dietitians will guide you in selecting plant-based protein sources that provide all the essential amino acids needed for muscle synthesis.

Stay Motivated & Consistent

Effective nutrient timing is crucial for maximizing workout performance and muscle growth. Our dietitians will educate you on the best timing for pre-workout meals, post-workout fueling, and optimizing nutrient absorption. Your confidence and ability to maintain new habits will grow as a result of this over time.

Prepare to achieve your goals, build muscle mass, and optimize your performance while embracing a plant-based lifestyle. Start your transformative journey today and witness the incredible impact of tailored nutrition on your fitness journey.

What to expect in your sessions:

  • Meal plan/portions
  • New high-protein meals & snacks
  • Improved meal preparation
  • Vitamins & minerals recommendations
  • Pre/Post workout meals/snacks
  • Supplement recommendations
  • Get answers to all your questions
  • Support and accountability
Meal Plans/Menus/Food Journals

Our Tools for Success

vegan muscle mass meal prep
vegan muscle mass meal prep

About Plant-Based Dietitians

We Are a Team of Vegetarian/Vegan Dietitians

We can help you make changes quickly and effortlessly. Empower yourself with the guidance of a plant-based dietitian and unlock the true potential of your workouts.  Experience the transformative impact of a plant-based diet optimized for your fitness goals, and elevate your overall well-being.

Benefits of working with us:

  • Better recovery
  • More energy
  • Improved performance
  • Increase in muscle mass
  • Low fat percentage
  • Improved cooking capabilities
  • Consistency and motivation
Book a Free Discovery Call or Your Initial Assessment
Book an Online Consultation Based on Your Needs

Initial Prices

Initial Assessment (1h)

$150

  • Setting expectations & goals
  • Analysis of your medical history (required)
  • Analysis of intake
  • Building a strategy
  • Practical tips, recommendations & recipes
  • Answering any questions
  • Personalized meal plan or menu
Book Now

Initial Assessment + Meal Plan (2hrs)

$300

  • Setting expectations & goals
  • Analysis of your medical history (required)
  • Analysis of intake
  • Building a strategy
  • Practical tips, recommendations & recipes
  • Answering any questions
  • Personalized meal plan or menu
Book now

Packages (2hrs+)

$300+

  • Customizable Packages
  • Package can be determined in initial assessment
  • Hours and half-hours available
  • 5% discount on 4 sessions
  • 10% discount on 8 sessions
  • 15% discount on 12 sessions
  • 20% discount on 16 sessions
  • Payment plan available
  • Sessions expire within a year
Check out packages
After the initial assessment

Follow up prices

Follow ups (1h)

$150

Identify what needs modification

Meal plan creation or adjustment

New subjects – See service pages

Set goals for the coming week(s)

Follow ups (30 min)

$85

Identify what needs modification

Meal plan adjustments

New subjects – See service pages

Set goals for the coming week(s)

How it works

The process is simple

There are two ways to get started:

  • Option 1 – Direct booking: Review the biographies, services, and pricing/packages. Access the schedule by clicking on the link below and book directly with your plant-based dietitian/nutritionist.
  • Option 2 – Discovery call: Book a 5-20 min free discovery call (phone or Zoom) with your Plant-Based dietitian. They will answer your questions and get you started on your journey.
Book your First Session or Free Discovery call
FAQs about plant-based sports nutrition

Frequently Asked Questions

  • How do vegan athletes get enough protein?

    A vegan sports dietician would advise athletes to eat a range of protein-rich foods at each meal. For instance, beans, nuts, legumes, whole grains, and soy products are some fantastic options.

  • Can vegans be athletes?

    For optimal athletic performance, a well-balanced plant-based diet can supply all the nutrients required. To optimise your diet with a vegan sports meal plan, speak with a vegan sports nutritionist.

  • Which vitamins and minerals are the greatest concern for vegan athletes?

    Vegan athletes should take a supplement or eat B12-fortified foods to receive enough B12 (e.g., nutritional yeast and plant-based milks).

    Second, because iron is not as well absorbed, a vegan sports nutritionist advises vegans to consume approximately twice as much iron. Thus, try incorporating soy products, grain products with added iron, lentils, and beans into your vegan diet.

  • Is a vegan diet good for muscle building?

    A vegan diet that promotes muscle growth is entirely feasible, despite initially appearing to be difficult. With the help of vegan sports nutritionists or strategic food management, one can ensure appropriate calorie and nutrient intake that is essential for healthy weight gain.

  • How do vegan weightlifters get enough protein?

    Including beans and legumes (pinto beans, kidney beans), almonds, seeds (hemp, flax), soy products, whole grains, and nuts/nut butters in a vegan weightlifter’s diet could prove to be a good strategy.

  • Will I lose muscle if I go vegan?

    The idea that you need animal-based proteins in order to grow muscle mass is untrue. Consult a vegan sports nutritionist before making the switch to ensure you are still getting the nutrition you need.

    Furthermore, adopting a vegan diet has additional health advantages, including better glycemic regulation and cardiovascular health.

  • How do vegans get big muscles?

    You must ensure that you are eating 500 more calories each day in addition to making sure you get your recommended daily protein intake. This will give your body the energy it needs to increase the growth of your muscles.

  • Does vegan protein lower testosterone?

    Large studies have shown that there is no difference in total or free testosterone levels between meat eaters and vegans.

    Other research has indicated that long-term vegetarian men tend to have higher levels of total testosterone.

  • What to eat after a workout to build muscle as a vegan?

    Eating carbs along with protein-rich diets is crucial for maximizing muscle building. Since they are the main source of fuel, carbohydrates help preserve muscle.

    30 minutes after working out, a vegan sports dietician advises having a snack like an apple lentil salad or black bean and sweet potato chilli.

  • Does a vegan sports dietitian help with muscle gain?

    You can optimise muscle building by strategizing your food plans with the aid of a vegan sports nutritionist depending on your preferences and needs. A reasonable goal-setting process and realistic time frame for goal completion will also be assisted by the nutritionist.

  • What should vegan runners eat?

    Eat a meal that is high in carbohydrates, low in fibre, and high in protein about an hour or so before engaging in physical activity. Jam on toast with a glass of soy milk or a fruit and yogurt smoothie with a muffin are a couple of options.

  • What do vegans eat during a marathon?

    The greatest fuel for a marathon is high GI carbohydrates since they release energy rapidly for the body to use. So, vegan sports dietitians advise consuming items like jam toast, vegan sports gel, or Gatorade (not whole grain).

  • What to avoid eating as a runner?

    Foods with a high fibre content do not give runners the quick-acting energy they require when running. Due to how long they take to digest, high-fiber diets are not recommended for runners because they may produce stomach cramps, bloating, or diarrhoea.

  • What should a vegan eat before a half marathon?

    I advise having an easy-to-digest carbohydrate snack thirty minutes before the marathon. If it has been more than 3–4 hours since your previous meal that was high in carbohydrates, this is crucial.

    Applesauce, crackers, pretzels, and bread are a few examples.

  • Why are so many ultra-runners vegan?

    The fact that plant-based diets are higher in antioxidants and thus more inclined to alleviate inflammation in athletes may be one of the factors contributing to this appeal.

    In other words, they can lessen tiredness and muscle damage while boosting performance and aerobic capacity.

  • What do vegans eat before running?

    A high-carb snack 30–60 minutes before a run is advised by your plant-based sports nutritionist. An almond butter-topped banana or a little yogurt with fruit, for instance.

© All Rights Reserved, Plant-Based Dietitians 2024