Special episode for our vegetarian and vegan athletes!  A former division 1 dietitian, Alexandra Caspero MS, RD from Plant Based Juniors is an expert sports dietitian and vegetarian expert.  Understanding what you are eating and how to make sure you cover all the bases with a plant based diet is actually quite simple and extremely safe.  Even better is that this episode can benefit all athletes as we all gain something from a few more plants in our diet! 

In this conversation, Liz and Alexandra Casparro discuss the importance of vegetarian diets for athletes, particularly teenagers. They explore the definition of vegetarianism, the safety of such diets, and the key nutrients that vegetarian athletes need to focus on, such as iron and B12. Alexandra provides practical nutrition strategies, debunks common myths about vegetarian diets, and emphasizes the importance of hydration and recovery. The discussion also includes meal ideas and the significance of incorporating more plant-based foods into diets for overall health and performance.

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02:00 Introduction to Vegetarianism and Sports Nutrition

06:28 Understanding Vegetarian Diets

11:13 Nutritional Safety for Vegetarian Athletes

15:33 Key Nutrients for Vegetarian Athletes

19:53 Practical Tips for Transitioning to Vegetarianism

20:29 Pre-Practice Nutrition for Vegetarian Athletes

22:11 Post-Workout Recovery Meals

24:07 Hydration Needs for Vegetarian Athletes

25:43 Debunking Myths About Vegetarianism

28:07 Fiber Considerations for Athletes

29:34 Breakfast Ideas for Vegetarian Athletes

32:04 Lunch Tips for Vegetarian Athletes

33:18 The Role of Meat Alternatives

35:13 Key Takeaway for Vegetarian Athletes

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