7 Day Plant Based Student Athlete Support Program

This program was created with the following key considerations:

Energy
Eating enough calories enhances athletic performance by decreasing fatigue and the risk of disease and injury. It also enables athletes to optimize training and recover faster. Energy requirements for adolescents are variable, but generally between 2200 to 3000 calories/day depending on age, activity level, growth rate, and stage of physical maturity.

Macronutrients
Carbohydrates, protein, and fats provide the fuel for physical activity. An ideal diet for student athletes comprises over 40% carbohydrates, 10% to 30% protein, and over 25% fat. Timing of food consumption is important to optimize performance. The program has meals and snacks planned throughout the day with recovery foods consisting of easy-to-digest carbohydrates and protein to allow muscles to rebuild and ensure proper recovery.

Calcium
Calcium is important for bone health, normal enzyme activity, and muscle contraction. The daily recommended intake of calcium is over 1000 mg/day. Calcium is found in a variety of foods and beverages in this program, including fortified milk and grain products, coconut yogurt, almond butter, and cheese.

Iron
Iron is important for oxygen delivery to body tissues. During adolescence, more iron is required to support growth as well as increases in blood volume and lean muscle mass. Adolescents 14 to 18 years of age require up to 11 mg/day for males and 15 mg/day for females. Iron-rich foods in this program include eggs, leafy green vegetables, seeds, fortified whole grains, and lean meat.