Can't afford meat on a budget cycling trip? Here's a vegetarian refueling guide for cyclists!

Many people have this question: if I choose to eat vegetarian, will my intake of protein or other nutrients be insufficient, preventing me from replenishing enough fuel after cycling and recovering quickly before the next workout?

In fact, the main sources of protein for vegetarian cyclists come from dairy products, eggs, nuts, seeds, beans, lentils, soy products (tofu, tempeh), bread, oats, pizza, rice, millet, and quinoa.

However, apart from quinoa, soy products, and hemp seeds, many plant proteins actually do not provide all eight essential amino acids.

How to solve the problem of amino acid supplementation?

It's simple—just combine the above foods.

%tech/p>1. Combine grains with legumes(e.g., black beans and vegetable curry with rice);
2. Combine grains with dairy(e.g., cereal with milk);
3. Combine soy with vegetables(e.g., tofu with stir-fried vegetables);
4. Combine grains or legumes with nuts(e.g., chickpeas with veggie burgers);
5. Combine dairy or eggs with vegetables(e.g., spinach with cheese omelet).
Once you've got your amino acid intake covered,here’s a great diet plan for muscle recovery after exercise:

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First, set your fitness goal—for example, gaining 20–25 grams of muscle per meal.
That means you’d need to consume about 500 ml of milk, or 25 grams of whey, soy, or hemp protein powder (mixed with water), or four tablespoons (200 grams) of cooked legumes combined with five tablespoons (250 grams) of grains (pizza, rice, or quinoa).

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For the human body, iron from plants is not as easily absorbed as iron from meat. That said, you can compensate by consuming equal amounts of vitamin C-rich foods. Generally, iron-rich and beneficial foods include:Grains, quinoa, canola seeds, beans, lentils, leafy greens, dried fruits, and egg yolks.
However, a vegan diet can easily lead to a deficiency in vitamin B12, in which case you’ll need to supplement with a certain amount of eggs and dairy products.

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Edward Greene, a 25-year-old semi-professional cyclist from Quebec, Canada, who rides for the LowestRates cycling team, said: “As I gradually got used to being vegetarian, I found that I became healthier and could ride faster.”

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He said that back in 2010, he had already decided to give up meat and become a vegetarian. At first, it was truly a challenge for him; he had to adapt to an entirely new eating habit. But it also helped him discover the joy of cooking, and he tried his best to avoid processed foods, sticking to all-natural ingredients.
Compared to before, he rarely gets sick now, and issues such as colds, headaches, nasal congestion, and sore throats—which could affect his cycling training—have become much less frequent. As he gradually adapted and changed his eating habits, his athletic performance and overall fitness have improved year by year over the past six years.

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He feels that his physical condition is stronger than before, his movements are more agile, and his recovery after races or training sessions has improved. All of this contributes to better cycling performance because he can now train more each year, as he gets sick less often.
Opinions on vegetarianism vary from person to person
Supporters argue:
Longer lifespan:People who have long adhered to a vegetarian lifestyle tend to live nearly four years longer on average than the general population, according to a 2016 Mayo Clinic study.
Reduced risk of heart disease:Research from the EPIC Oxford Vegetarian Study involving 45,000 vegetarians showed that their risk of heart disease is 32% lower than that of the general population.
Reduced risk of cancer:People who eat less meat have a lower chance of developing cancer, especially colorectal, breast, and prostate cancer.
Better for the natural environment:Livestock farming accounts for 15% of greenhouse gas emissions.
More sustainable use of land resources: 30% of the Earth's surface is used for livestock or for growing their feed.
Lower expenses:Meat is much more expensive than plant-based protein sources (beans, lentils, nuts, seeds, and tofu).
Opponents argue:
Nutritional deficiencies:If your diet relies solely on plant-based sources and lacks meat, you can easily become deficient in protein, iron, zinc, omega-3 fatty acids, calcium, and vitamin B12.
Insufficient calorie intake:Vegetarians generally consume fewer calories, so even if you eat a lot of plant protein or other fruits and vegetables, it may not be enough to meet the nutritional needs required for cycling.
Too much fiber intake:Vegetarians consume too much fiber. Eating too many high-fiber foods can easily lead to premature satiety, bloating, and gastrointestinal discomfort.