How to Train Vegan: Plant Proteins, B12, Iron, Omega-3 — Everything You Need to Know
Protein: ~130g | Carbohydrates: ~350g | Fats: ~90g
German strongman, former "Strongest Man in Germany". Strict vegan since 2011.
One of the best tennis players in the world. Plant-based diet (not strictly vegan, but free of animal products).
Ultramarathon runner who has won many prestigious races. Vegan since 1999.
Former world boxing champion. Vegan. He claims that a plant-based diet improved his recovery.
Creatine is naturally found only in animal products (in meat, fish). Vegans have significantly lower creatine stores in muscles. It is believed that vegans' muscle creatine stores are 20-30% lower than those of omnivores.
Additional creatine supplementation (5g per day) provides even greater benefits for vegans than for omnivores: increased strength, better endurance, faster recovery. Recommended for all vegan athletes.
A vegan diet is not more expensive, if you buy staple products (beans, lentils, rice, oats, seasonal vegetables). Specialized vegan products (meat substitutes, vegan cheeses) cost more.
Lentils, beans, chickpeas, tofu, peanuts, soy milk
Tempeh, vegan meat, vegan cheese, protein powder
The information provided on this page is for educational purposes and should not replace professional medical consultation. Before starting to take any supplements or changing your nutrition/training regimen, it is recommended to consult a doctor or a certified nutrition specialist.
No. All information is educational in nature. For health questions, consult a doctor.
We recommend starting with the basics: protein, creatine, vitamins. Later, you can add specialized supplements as needed.
Most sports supplements are safe when used according to recommended doses. However, some may have side effects — always read labels and start with lower doses.
You can find more useful articles, tools, and guides in our on the tools page. We also recommend following the latest scientific research in sports nutrition.
When starting to exercise, nutrition is no less important than the training itself. Here are the key principles everyone should know:
For those who exercise, it is recommended to consume 1.6-2.2 g of protein per kilogram of body weight per day. Protein is involved in muscle recovery after training and in the production of enzymes and hormones. Best sources: chicken, fish, eggs, cottage cheese, whey protein.
Carbohydrates are the main fuel for training. Complex carbohydrates (oats, rice, potatoes, whole-grain products) provide sustained energy. Simple carbohydrates (fruit, honey) are suitable before/after training for quick energy replenishment.
Healthy fats (avocados, nuts, olive oil, fatty fish) are essential for the production of hormones, including testosterone. Avoid trans fats and too many saturated fats.
Even 2-3% dehydration can reduce strength and endurance. Drink at least 2-3 liters of water per day, and more when exercising.
Weigh yourself once a week, in the morning, on an empty stomach. Daily fluctuations of 1-2 kg are normal (water, food).
Measure your chest, waist, hips, arms, and legs every 2-4 weeks. This better reflects changes in body composition than weight alone.
Take photos of yourself every 4 weeks, with the same lighting and from the same angle. Visual changes are often noticeable even when the scale doesn’t move.
Record every workout — exercises, weights, sets, reps. Progress motivates!
The 2024 meta-analysis (Journal of the International Society of Sports Nutrition) confirmed that total daily protein intake is more important than timing of consumption. However, even protein distribution throughout the day (20-40g every 3-4 hours) is still optimal for muscle protein synthesis.
New evidence indicates that creatine not only improves physical performance but may also positively affect brain function, especially under sleep deprivation or high mental load.
2025 There is evidence that consuming ~20-30% more plant proteins results in muscle protein synthesis similar to consuming animal proteins. Most importantly — the total amount of leucine (an amino acid), which stimulates muscle growth.
Studies (Sleep) confirm that sleeping less than 5 hours per night can decrease testosterone levels after just one night. Chronic sleep deprivation has a cumulative negative effect.
2024 clinical: There is evidence that 2.6 g of omega-3 per day over 16 weeks significantly reduced joint pain and stiffness in people with an active lifestyle.
The information provided on this page is for informational and educational purposes only. It is not intended to diagnose, treat, or prevent any diseases. Before starting any dietary supplements or changing your training/nutrition program, we strongly recommend consulting a healthcare professional. Individual results may vary. supp.lt assumes no responsibility for any adverse effects arising from the use of the information provided here.
All product names, trademarks, and logos belong to their respective owners. Links to products are promotional in nature.
The plant protein market is growing ~8% per year. More and more athletes are choosing vegan/vegetarian products not only for ethical reasons but also for health — plant proteins are often easier to digest and have less saturated fat.
Genetic testing and microbiome analysis allow the creation of individual nutrition plans. In the future, athletes will be able to receive supplement recommendations based on their DNA profile.
Smartwatches, sleep rings, glucose monitors — technologies allow accurate real-time monitoring of the effects of nutrition, sleep, and training on the body.
There is growing evidence of a link between the gut microbiome and athletic performance. Probiotics and prebiotics are becoming a standard part of athletes' supplement routines.
Athletes are increasingly choosing more sustainable products: recyclable packaging, locally sourced ingredients, plant proteins. The food supplement industry is responding to this trend with eco-friendly solutions.
Do you have questions about sports supplements or would you like a personal consultation? Visit our main website:
In summary, successful athletic performance is determined by three main components: training, nutrition, and rest. None of them can be ignored. Sports supplements are only an auxiliary means — they supplement, rather than replace, a balanced diet.
We recommend starting with the basic supplements (protein, creatine, vitamins) and only later, according to individual needs, adding specialized products. Consistency and patience — these are what produce the best long-term results.