Vegan nutrition and sport: start with a sound plan

Good planning means more than avoiding meat

The German Nutrition Society considers a vegan diet a possible health-promoting choice for healthy adults under certain conditions: balanced food selection, vitamin B12 supplementation and sufficient intake of potentially critical nutrients. A “vegan” label alone says little about meal quality.

Alongside protein, pay attention to iron, iodine and calcium. Guidance for healthy adults cannot be applied automatically to children, pregnancy, breastfeeding, older people or existing medical conditions. Qualified individual advice is particularly important in these cases.

What exercise adds

Training affects energy and sometimes protein requirements. Pulses, tofu, grains, nuts and suitable fortified products can contribute. The overall diet matters more than a single product. Successful athletes' experiences do not establish that a vegan diet improves everyone's performance.

Prepare for working life

• Include a specific protein source in each main meal when planning the week.
• Assess cafeteria meals by their composition, not just the vegan symbol.
• Compare fortified products using their labels.
• Agree on reliable vitamin B12 intake with qualified guidance.

Employers can provide balanced plant-based options and clear ingredient information while respecting different preferences. Those combining high training loads with dietary changes, or struggling to meet nutritional needs, benefit from qualified advice rather than blanket supplement recommendations.