How to Building a Raw Vegan Athlete Meal Plan for Optimal Performance

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Raw Vegan Athlete Meal Plan for Optimal Performance

You’ve decided to adopt a raw vegan  diet to take your athletic performance to the next level. Now it’s time to create a meal plan that will fuel your active lifestyle and support your training goals. As a raw vegan athlete, your diet will be based around fresh, whole plant foods like leafy greens, fruits, nuts, and seeds. The key is to  eat enough calories  and get the right balance of carbs, protein, and fat. It may take some experimenting, but with the right plan you’ll have more energy, recover faster, and reach new heights in your sport. This article will walk you through how to build a raw vegan meal plan for athletes to maximize your performance. Get ready to take your game to the next level.

Understanding the Raw Vegan Diet for Athletes

As an athlete, you know that what you put into your body has a huge impact on your performance. A raw vegan diet, focused on plant-based whole foods, can be an ideal fuel source for training and competition.

How to Building a Raw Vegan Athlete Meal Plan for Optimal Performance

A raw vegan diet is based entirely on fruits, vegetables, nuts and seeds—all unprocessed and uncooked. By eliminating animal products and processed foods, you get:

  • More nutrients. Raw plant foods are packed with vitamins, minerals, antioxidants and phytonutrients your body craves.
  • Reduced inflammation. A plant-based diet is naturally anti-inflammatory, which aids muscle recovery and joint health.
  • Improved digestion. Raw foods are high in enzymes and probiotics that promote a healthy gut, allowing you to absorb more nutrients.
  • Clean energy. Raw plant foods provide a steady stream of carbohydrates, protein and healthy fats for endurance and power. No crashes!

As an athlete, you’ll want to focus on foods that provide protein, iron, zinc, omega-3 fatty acids, and certain B vitamins which raw plant foods also provide. Some of the best options include:

•Green leafy vegetables like kale, spinach and arugula

•Nuts and seeds, especially chia, flax, hemp and pumpkin seeds

•Avocados – creamy and full of healthy fats

•Bananas – high in potassium, carbohydrates and fiber

•Berries – packed with antioxidants and natural sugar

•Coconut – contains medium chain triglycerides for energy and electrolytes

A raw vegan diet takes some planning to get right, but the rewards are worth it. Pair your fresh produce and plant proteins with regular exercise and you’ll achieve a level of health and performance you never thought possible. Now go crush that workout!

Essential Nutrients for Athletes on a Raw Vegan Diet

As an athlete on a raw vegan diet, you need to focus on getting enough protein, carbs, and healthy fats to fuel your performance. Here are the essential nutrients to prioritize:

How to Building a Raw Vegan Athlete Meal Plan for Optimal Performance

Plant-based proteins: Aim for 1 to 1.5 grams of protein per kilogram of body weight from sources like nuts, seeds, nut butters, and legumes like beans, lentils, and peas. These provide all the amino acids your muscles need.

Complex carbohydrates: Eat 3 to 5 grams of carbs per pound of body weight, focusing on whole foods like fruits, vegetables, whole grains. These carbs provide energy and help rebuild muscle. Some good options are bananas, sweet potatoes, quinoa, and sprouted grain bread.

Healthy fats: Get 20 to 35% of your calories from fats like avocados, coconut, and extra virgin olive oil. These fats provide energy and help absorb nutrients.

Calcium and iron: While dairy isn’t included in a raw vegan diet, you still need calcium and iron which you can get from leafy greens, almonds, tahini, and molasses. Aim for 2 to 3 servings of these foods per day.

B vitamins: Nutritional yeast, sprouts, and germinated grains are excellent sources of B vitamins to support energy and metabolism. Try adding 2 tablespoons of nutritional yeast to foods or blending sprouts and germinated grains into smoothies.

Antioxidants: Eat a variety of raw fruits and vegetables, especially leafy greens, berries, and citrus which provide antioxidants to reduce inflammation and support recovery. Aim for 5 to 9 servings per day.

Following these guidelines will ensure you get all the fuel you need to thrive as an athlete on a raw vegan diet. Stick to whole, plant-based foods and you’ll feel energized, recover faster, and take your performance to the next level.

Creating a Balanced Raw Vegan Meal Plan

To optimize your performance as a raw vegan athlete, you need to build a balanced meal plan that provides enough calories and all the nutrients you need. The keys are balance, variety, and proper portion sizes.

How to Building a Raw Vegan Athlete Meal Plan for Optimal Performance

Balance Your Macros

Focus on balancing your carbohydrates, proteins, and fats at each meal. As an athlete, aim for 45-65% of calories from carbs, 10-35% from protein, and 20-35% from fat. Excellent carb sources include fruits, starchy veggies like potatoes and beets, and pseudo-grains like buckwheat and quinoa. For protein, eat nuts, seeds, nut butters, and leafy greens. Healthy fats include avocados, coconut, olives, and their oils.

Mix Up Your Meals

Eat a variety of foods to ensure you get all the nutrients you need. Rotate between different fruits, vegetables, leafy greens, nuts, and seeds. Some ideas:

  • Breakfast: Fruit smoothie, oatmeal with banana and berries
  • Lunch: Massaged kale salad with chickpeas, avocado and sunflower seeds
  • Snack: Dates and almond butter
  • Dinner: Zucchini noodles with walnut pesto and steamed broccoli

Determine Your Portion Sizes

Most raw vegan athletes need 2,500 to 4,000 calories per day to fuel their activity. Focus on calorie-dense foods and appropriate portion sizes. A good rule of thumb is to eat every 2-3 hours and include:

  1. A fist-sized serving of dense carbs like pseudo-grains or starchy veggies
  2. A palm-sized serving of protein such as nuts or seeds
  3. A thumb-sized serving of healthy fats like avocado or nut butter
  4. As many low-starch veggies and leafy greens as you like!

Following these tips will help you build a balanced raw vegan meal plan to energize your workouts and achieve your fitness goals. Staying well fed with the right mix of nutrients will allow you to perform at your peak as an athlete. Adjust as needed based on your activity levels and how you feel. The key is finding what works for you!

Sample Raw Vegan Recipes for Athletes

As a raw vegan athlete, fueling your body with the right mix of nutrients is key to performance and recovery. Here are some delicious recipes to get you started.

Raw Energy Bars

These no-bake bars are packed with nuts, seeds, and dried fruit to give you an energy boost pre- or post-workout.


  • 1 cup almonds
  • 1 cup walnuts
  • 1 cup dates, pitted
  • 1/2 cup raisins
  • 1/3 cup pumpkin seeds
  • 2 tbsp chia seeds
  • 1/4 cup maple syrup


  1. Combine the almonds, walnuts, dates, raisins, pumpkin seeds and chia seeds in a food processor. Process until the mixture resembles coarse crumbs.
  2. Add the maple syrup and process until the mixture starts to stick together.
  3. Press the mixture into an 8-inch square pan lined with parchment paper. Refrigerate for at least 2 hours before cutting into bars.

Green Smoothie

This vibrant smoothie provides antioxidants and protein to aid muscle recovery.


  • 2 cups spinach
  • 1 banana
  • 1 cup chopped mango
  • 1 cup coconut water
  • 1 scoop plant-based protein powder (optional)


  1. Combine all ingredients in a high-powered blender until smooth and creamy.

Zucchini Noodles with Sunflower Seed Pesto

This raw pasta dish is a perfect pre-workout meal, providing carbohydrates and healthy fats for energy.


  • 3 medium zucchini, spiralized into noodles
  • 1 cup fresh basil
  • 1/2 cup sunflower seeds
  • 1/3 cup olive oil
  • 3 cloves garlic
  • 1 tsp salt
  • Black pepper to taste


  1. Combine the basil, sunflower seeds, olive oil, garlic, salt and pepper in a food processor. Process until mostly smooth but slightly chunky.
  2. Toss the pesto with the zucchini noodles. Season with more salt and pepper to taste.

Eating a balanced diet of fresh whole foods as nature intended will provide you the fuel you need to power your performance and achieve your goals as a raw vegan athlete. Experiment with different nutritious ingredients and flavor combinations to keep your meals exciting and satisfying.

Preparing and Storing Raw Vegan Meals

Preparing raw vegan meals in advance is key to staying on track as an athlete. With some planning, you’ll have healthy snacks and meals at your fingertips so you’re never left hungry or tempted by less nutritious options.

How to Building a Raw Vegan Athlete Meal Plan for Optimal Performance

Prepare ingredients in bulk

Cook ingredients like beans, grains, and starchy veggies in large batches. Portion and store them in airtight containers in the fridge for up to 5 days. Some options include:

  • Lentils, chickpeas, and black beans – Cook a few pounds at a time. Season with herbs and spices for extra flavor.
  • Quinoa, millet, and buckwheat – Rinse and cook according to package directions. Fluff with a fork and let cool before storing.
  • Diced sweet potatoes, beets, squash and yucca – Peel, chop and dehydrate in your oven at 170 F for 8-12 hours. Enjoy as is or rehydrate by simmering in broth.

Wash and chop produce ahead of time

Having prepped produce on hand means you can throw together a meal or snack in minutes. Rinse, chop and store:

  • Carrots, celery, cucumbers and bell peppers – Slice, dice or spiralize into noodles. Will last 3-5 days.
  • Leafy greens like kale, spinach and romaine – Rinse, pat dry and chop. Store in an airtight bag or container with a damp paper towel. Replace the towel daily. Will last 2-3 days.
  • Broccoli and cauliflower florets – Rinse, pat dry and separate into florets. Store in an open container. Will last 2-3 days.
  • Berries – Rinse, pat dry and store in an airtight container. Will last 2-3 days.

Dehydrate for longer shelf life

Many raw foods can be dehydrated to preserve them for weeks or months. Some good options include:

  • Bananas, mangoes, peaches and plums – Peel, slice and dehydrate at 115 F for 18-24 hours. Enjoy as is or rehydrate in a smoothie.
  • Zucchini, eggplant and mushrooms – Rinse, pat dry, slice and dehydrate at 115 F for 6-12 hours. Use in place of chips, crackers or granola.
  • Nut and seed pulp from making plant-based milks – Spread onto dehydrator sheets and dehydrate at 115 F for 18-24 hours. Grind into flour or use as is.

With some advance planning, you’ll have an array of raw vegan meals and snacks to fuel your athletic performance. Storing ingredients properly and using

Hydration and Supplementation for Athletes

As an athlete, proper hydration and supplementation is key to peak performance and recovery. Some key things to focus on:

Drink Plenty of Water

Staying hydrated is one of the most important things you can do for your body. Aim for 6-8 glasses of purified water per day, and up to 12 glasses if you’re exercising intensely.

How to Building a Raw Vegan Athlete Meal Plan for Optimal Performance

Water lubricates your joints, carries nutrients to your cells, and helps flush out waste products from your body. Dehydration can sap your energy, give you headaches, and hinder your athletic performance.

Consider Electrolyte Blends

Electrolytes like sodium, potassium and magnesium get depleted when you sweat during exercise. An electrolyte blend or sports drink can help restore the proper balance. Look for a formula with no artificial colors or sweeteners. Coconut water is also a great natural source of electrolytes.

Protein Powder

Adding a plant-based protein powder to your diet ensures you get enough protein to build and repair muscle. Look for a powder with at least 20-30 grams of protein per scoop and a blend of pea protein, rice protein, hemp protein and sacha inchi protein. Add it to smoothies, oatmeal, yogurt or juice.

Creatine (Optional)

Creatine is a  supplement  that can help boost energy production in your muscles during high-intensity exercise. It may allow you to do more work, lift heavier weights and improve endurance. Creatine comes in powder form and can be added to any liquid. Follow the dosage on the product packaging.


Raw vegan diets are high in probiotic foods like kimchi, sauerkraut and yogurt. But if you want an extra boost, consider a vegan probiotic supplement. Probiotics improve gut health and digestion, boost immunity and may even enhance athletic performance and endurance.

Staying on top of your hydration, electrolytes and targeted supplements will give you an edge as a vegan athlete. But as with any supplement, check with your doctor first, especially if you’re on any medications. The most important thing is to listen to your body – it will tell you what it needs!

Managing Energy Levels and Recovery

As an athlete, managing your energy levels and recovery is key to optimal performance. Your body needs the right fuel and rest to power you through training and competition.

Focus on Nutrient-Dense Foods

Load up on raw foods packed with nutrients like leafy greens, colorful veggies, fresh fruits, nuts, and seeds. These provide the carbs, protein, fat, vitamins and minerals you need. Some options include:

-Smoothies with banana, berries, leafy greens and nut milk

-Massaged kale salad with avocado and chickpeas

-Spiralized zucchini noodles with walnut pesto

-Trail mix with nuts, seeds, coconut and cacao nibs

Stay Hydrated

Drink plenty of water and electrolyte-rich coconut water or herbal tea throughout the day to stay hydrated. Dehydration leads to fatigue, muscle cramps, and impaired performance. A good rule of thumb is to drink half your body weight in ounces of water per day.

Get Enough Rest

Aim for 8-9 hours of sleep per night to allow your body to recover from intense training. Lack of sleep can negatively impact your energy, focus and athletic performance. Some restorative yoga or meditation before bed can help you unwind and sleep more soundly.

Consider Supplements

Certain supplements may provide an energy boost and aid muscle recovery. Some to consider include:

-Maca powder: Adaptogenic herb to improve stamina and endurance.

-Spirulina or chlorella: Nutrient-dense algaes high in protein, iron and B12.

-Ashwagandha: Ayurvedic herb to reduce stress and boost vitality.

-Turmeric or curcumin: Anti-inflammatory to relieve soreness and reduce recovery time.

-Vegan protein powder: Provides amino acids to rebuild muscle after workouts. Look for hemp, pea or rice protein.

Following these tips will ensure you have the sustained energy and optimal recovery needed to power your performance as a raw vegan athlete. Staying properly fueled and well-rested is key to achieving your fitness goals and pushing your body to its full potential.

Common Challenges and How to Overcome Them

As an aspiring raw vegan athlete, you’ll face some challenges in following this lifestyle. The good news is, none are insurmountable and there are solutions to help you overcome them.

Lack of Protein

One of the biggest myths about vegan diets is that they lack protein. While plant-based sources typically contain less protein by volume than meat, you can still get plenty by eating a variety of protein-rich foods like:

  • Legumes: Lentils, chickpeas, beans, and peas are excellent sources of protein. Aim for 1-2 cups per day.
  • Nuts and seeds: Almonds, walnuts, pumpkin, and hemp seeds contain protein and healthy fats. Have 1/4 to 1/2 cup per day.
  • Green leafy vegetables: Veggies like kale, spinach, Swiss chard, and collard greens have protein for the amount of calories. Try to eat 2-3 cups per day.
  • Grains: Quinoa, amaranth, and buckwheat are pseudo-grains high in protein. Have 1/2 to 1 cup a few times per week.

Difficulty Gaining Muscle

Gaining muscle on a raw vegan diet requires focusing on protein, calories, and strength training. Some tips:

  • Eat more calories, especially from healthy fats like nuts, seeds, coconut, and avocado. Add nut butters, dried fruits, and smoothies.
  • Have a protein-rich snack before and after your workout. A smoothie with protein powder, nuts, and seeds is ideal.
  • Do compound lifts like squats, deadlifts, presses, and pull-ups which stimulate the most muscle growth.
  • Increase weight and intensity progressively over time as your muscles adapt.
  • Get enough rest and sleep every night to recover from intense workouts. Muscle is built when you rest, not when you workout.

While becoming a successful raw vegan athlete does take some effort and planning, don’t get discouraged. Start with making small changes to your diet and fitness routine. Connect with other vegan athletes for support and advice. Your health and performance will improve over time as you gain experience. Stay committed and consistent, and you’ll be competing at your peak in no time!


So there you have it, a solid raw vegan meal plan to fuel your athletic performance. Sticking to a plan with the right balance of nutrients will give you the energy you need to crush your workouts and achieve your goals. Remember, variety is key to getting all the vitamins and minerals your body craves. Mix up your foods, try new recipes, and have fun exploring all the delicious raw options out there. Staying hydrated and listening to your body’s needs are also important. You’ve got this – now go out there and show everyone what raw vegan athletes can do! Eat well, train hard, and enjoy the journey. The rewards of improved health, peak performance, and living according to your values are worth it.
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