Hello and welcome to the next episode of the compete waffle. My name is Alicia and I'm an advanced Sports dietitian and co-founder of compete nutrition now is plant-based eating indeed Superior when it comes to sports performance with the recent release of the game changes movie. This is a question that we have been asked many many times in the last few weeks. And so we thought we would dedicate our full podcast episode to answering all your questions and going through what really needs to be considered when movingTowards a vegan based diet in sports performance, but also in general life as well. Now, there's no doubt that these documentary documentaries on Netflix caused a bit of a stir and a little bit of conversation. However, there are some things that we need to consider when we're watching a documentary like this and that is that there is a lot of confirmation bias involved and it needs to be something that will create discussion. So there will be things in there. There is a that is a little bit controversial and not necessarily always accurate. So we thought we would go through the evidence. What it actually means to Performance and not only the benefits of plant-based eating but also the risks involved as well. So tune in I guess this one isn't necessarily about the documentary at all. Actually, not much at all. Actually. It's really about plant-based eating what you need to think about. If you are considering moving towards a plant-based diet what that actually means and what you need to be considering in terms of nutrients. Now we go through all the nutrients that can be limiting if we are. Removing animal-based products but we also go through another risk factor and for many athletes that's actually energy deficiency. So tune in it only goes for half hour. Enjoy ask questions afterwards. If you like we are able to be contacted on any of our social channels feel free to ride on any of our posts or in our personal messages and we will get back to you straight away. We also have the opportunity to go through and do an individualized assessment on our website. So Dot-com Peak nutrition with an e 8e.com and there will be a free assessment just to basically go through what you're considering what your your goals are and how we might be able to best support you in achieving those goals. So without further Ado enjoy the next podcast. I hope it brings with it a lot of empowerment and a lot of confidence in terms of making the right decision that fits you your lifestyle and your goals moving forward in whatever sport you're involved in. Cheers. So as Amelia just suggested possibly inspired by a recent documentary on Netflix being released which went through all things plant-based eating and performance and tonight. I just really wanted to take the time to go through it. There's lots of questions coming through as I said and a lot of confusion as well concerned. So I guess with any documentary particularly one that's on Netflix. There's a lot of sensationalized claims and there's just a Reason to really watch it with a critical thinking and just Eyes Wide Open really and it's a bit of a shame because the documentary itself actually makes some really cool learnings Texas some really cool learnings from it. There's some really good points within that there's some accuracies but within those accuracies there's a lot of inaccuracies and of course a lot of confirmation bias where they really need cases and only nitpick thing studies that are working with in their favor. It's a little bit of a shame because there's some really big benefits to it. There are a lot of bigwigs in that Dockery. Absolutely. I only makes like an 8 second appearance though and his point was actually really good. So there's actually some really cool stuff in there and there's some things within it that I will confirm tonight. I'm not going to be debunking this Taco this session. It's really not what this about is this About empowering you to get the most out of your performance and get the most out of it. If you are deciding to go plant-based as well. So this is really the focus of it. It's not to know you have one way of eating or another it's about working through what the positives are pros and cons and things that you need to be wary of and that's really where a lot of your questions came through as well. He's just wanting to know what you can do better and what that actually means to you. So to clear up what it actually means plant-based eating. Is a very broad term. So plant-based eating really for a lot of people who are eating a diet rich in things like fruits veggies grains, which a lot of us do and if you look at the even just the guide to healthy eating they are the base of what your food intake should be. So in many ways a lot of us who are striving towards health and striving towards, you know, increase variety lots of plant food. To color very much a plant-based diet. So the term can be confused and it can be used in very many different ways. But when we're looking at plant-based I often explain myself as plant base because that is the basis of our meals. So when you're looking at what the different terms mean, I thought I'd just go through that first of all because you know, it may just be something that you're not aware of so veganism vegan if they are groups that Are not going to eat any animal products or any products that are made from animal. So unlike a vegetarian a vegetarian will not eat animal products, but they will eat our products that are made by the animal. So things like eggs dairy included in vegetarian, but they're not included in veganism. So there's two big ones. There's also lots of different branches of vegetarianism where they might include fish which is called pesca. Aaron and lots of different things that go with in that as well lots of different terms. Now some people like to call people who eat a variety of food flexitarian that will include lots of different things. So these are all the terms that you will hear but to be honest, I won't cover them all that much tonight. It's all about plant-based eating to the sense that we're talking about veganism and vegetarianism. So that's really where we're going with this and obviously the pros and cons of that and things to be really aware of of now anytime that a doc. Oh on Netflix comes out. This can be repeated every about two years something like this happens and I am ready don't worry. So two years ago, maybe about then a doc. Oh just like this came out on keto diet and you could almost just put the word plant-based or vegan over this doc. Oh and Pepito and it would have been exactly the same structure in the And claims within this actual thing. So they make claims about improved Health improve heart health improved endurance performance all these sorts of things on the keto diet that they're now claiming on the veganism diet. So it's really hard to as an average consumer to go. Well, what is the best option because if that's healthy not having carbs and it's healthy having carbs than what is the middle ground and what am I meant to be striving for? So just all things to consider and I totally relate to to the confusion that you're probably feeling and sometimes even that positive bias what you can feel after watching a documentary that is filled with so much bias and filled with so much data that looks really really convincing but you've got to remember that. This is a sensationalized film rather than more of a documentary. So it's a place where you can build your excitement and your interest and your curiosity within a topic. Please don't take as facts. And if you watch the very very first couple of seconds of this Jocko that is what they say do not take this information over what a professional would give you advice on. So that's pretty much the first sentence within the whole film and it actually ends really well with on his message, which I'll probably take out a few times tonight. So these are those are the definitions now one of the big questions I've had. Is it possible? Is it possible to go? Perform and be an athlete following a vegan diet and the answer is absolutely yes. It is possible. Now. What I don't want you to do is go from what you're eating now into complete veganism within a day because what happens is that you suddenly really don't have a repertoire of different recipes and ideas and all of a sudden you just change what you're currently doing and you take out meat what you need to do if you're going to be achieving vegan based diet. Thank you. Sorry to us talking to Dan about my Facebook problems. So so what we generally find is that you're taking away the protein source and with that taking away a lot of nutrients and you're not yet really confident or able to put in all the different Replacements to that. So making sure that you're getting enough of all those nutrients that I'll talk about in a second. So if you are going plant-based or wanting to reduce Zeus your intake of meat based products. It's really important you do that gradually and in a way that is very very conscious and mindful of all the different extra additions that you're going to be needing to think about. So the thing that is something that I'll probably repeat tonight is that you need to be really mindful if you are going plant-based now, what are the pros? What are the pros of going plant-based as an athlete and there are plenty as you would have seen in Soccer if you watched it and there are people performing really well without eating meat and absolutely as possible. So what the positives are in a lot of that is that they've got a really substantial carbohydrate intake. So again as poor sports doctors and dietitians just have to just drive this straight line and then you've got Quito and then you've got carbohydrate coming back and we just keep driving this straight line being super boring. Just waiting for everyone to come back. Turn everyone so the carbohydrate there is absolutely a positive. So they're getting lots of quality carbohydrates a lot of the times and increase in poly phenols. So lots of different colors lots of different antioxidants through your vitamin c and e and within that a lot of the different powerful chemicals that are coming from veggies and fruit and Grains that are going to drive performance and efficiencies within that performance, you know that we Always said exist and there was a paper even just this year that showed the power of just spinach on performance, which is really really cool. So yes, if you aren't already increase your veggie intake because I am very conscious that I am talking about veganism and I'm talking about big intakes of fruits and veggies, but do you know how many Australians actually get enough vegetables a year have a guess feel free to type it if you just can guesstimate the the percentage of people who are actually getting up bed using the day. It is. Four percent four percent of Australians are getting enough veggies. So here is the big Pro for me about people talking about plant-based eating is that more people are going to be getting adequate veggies each day happy days 23. Yeah, so you're really so four percent are only getting enough veggies and 50% are getting enough fruits. So if more people are getting enough veggies out of this whole discussion, this is going to be epic because I think a lot of the time on Instagram land we see see a very Can I what's the word a population that is very affluent affluent. And we kind of get a little bit of a warped sense of what reality is and reality is that most people aren't even getting enough veggies per day. So even if that's the one change that comes out of this I will be so so happy about it the nutrients to be aware of so a bit of the cons, I guess to plant-based eating which are not you know unfixable. These are things that we can absolutely get. and now first of all, I think the vote probably comes to mind is energy intake now, if you think about a plant-based diet, there's a lot of fiber and a lot of bulk to get enough energy in and that's very filling and it's very hard to get enough of so what we're looking at there is being at risk particularly as an active individual and an athlete of just physically not being able to get enough energy in to cover the cost of just daily living and exercise and if you've heard me talk before that, It's called relative energy deficiency in sport and it has a lot of impacts in terms of performance bone health menstrual function sex hormones in guys and then also additional to that absolute like, you know, the fatigue side of things mood depression Sleep Quality lack of motivation to train impacts on performance all those types of things. So energy is number one for a really good reason of things to watch on a vegan diet because when you're cutting out a food group often, we don't Place it adequately but also we also we also have a big bulk of food to get through. So just all things just to be aware of and then we've got which is probably something we all talk about probably too much is protein protein is definitely having a moment that moment is hopefully just easing off a little bit where you have become a very protein obsessed populations. So again, another positive to increase talk about plant-based is that maybe we can't become a little bit less. S protein obsessed that would be a good thing as well protein is extremely important. But to be honest most of the population get adequate amounts of protein without necessarily trying or supplementing and with the supplement companies just going gangbusters. I think we're probably all over consuming protein without necessarily needing to now protein within the plant based diet, obviously with the reduction of animal-based products and animal Foods. We're going to be getting less Protein in from then but it is absolutely possible to gain enough protein through vegan based diets. However, you do need to be a little bit more planned about it for the main reason that the efficiency within the protein with plant-based proteins is a little bit less and so like for example, so the minimum daily requirement for someone eating and intake that's what's called flexitarian. Is no point eight grams per kilo per day, you know, that's minimum minimum. Most of us are getting well above that. However for a plant-based diet they recommend around that one gram per kilo being more adequate and for the athlete, I wrote it down. So I wouldn't say the wrong it is usually around thee see one point four to two grams per day, but when you've got a weight loss goal, which is what we do. Um in anyone we up that protein again, so anywhere from that one point eight two point six grams per kilo is definitely something to aim for which is much, you know, it's pretty similar to what most people will be eating but it is definitely above what would say is the minimum for an athlete eating a omnivorous diet. So that's definitely the big thing there. Now when we're looking at amino acids, you may have heard about complimenting those proteins. So when you You have rice you need to have beans with it so that the essential amino acids are complemented. Now. This is a really outdated recommendation and I still see dietitians saying the word incomplete now the truth is and this is actually the doc. Oh, so that's a win is that there is the essential amino acids in all of plant-based food. So all plant based foods have what we call our essential amino acids, and these are amino acids or little building blocks of That we can't make in the body. So we need to have it in our food. Now something that we need to be aware of is that plant-based proteins are just lacking in some of these amino acids, they're still there, but they're not in the amounts that we need ideally. So we just need to make sure that over the day. We are getting a really big variety of protein sources in our vegan diet. If you are following a plant-based diet, so this means that over the The day you are getting all of your essential amino acids. You don't necessarily need to compliment them at the meal. It can make it easy and make it probably that. You just feel like you are getting it but there is a pool of amino acids that the body can pull from if it needs all excellent. Sorry, my uh, my comments just popped up Happy Days and by Facebook, so that's something just to be aware of now if you are only, you know relying on rice or if you're only relying on beans that's when we're going to have an issue how About if you've got a really varied vegan diet you are going to be fine. You're going to reach all of your amino acids and it is absolutely possible to get enough protein per day. But that's where I said, you got to be making sure that you're getting a really high quality diet and there's lots of variety because otherwise there can be issues with not having it. You know, the whole incomplete scenario annoys me because it's like saying that yogurt is in completing calcium just because it's not getting your a hundred percent calcium needs. So just because Has-beens are in completing one amino acid doesn't mean that it's incomplete. Like you can just add on a different protein and have another source of protein to increase all of your amino acids. So try and think of it like that that you just need different sources of that protein different sources of that amino acid to build it up and make sure you're getting enough. Please feel free to flick through questions about that. If I haven't answered it clearly enough now other things to be aware of and it's quite a big list of different nutrients. It can be lacking as soon as we cut out a food group. So it's just something that I want you to be aware of that going vegan isn't you know, just this overnight easy thing to do. It's really got to be thought out and it's really going to be a big decision. And the big thing for me is that I really don't feel like it needs to be a big decision because I don't feel like we need to be 102 and 10% in anything. I don't really like that. There's foods and diets that are almost like a cult or a religion that that I just don't feel like we need to identify based on how we eat. But I do understand why people do feel like they need to particularly with the ethical side of things with veganism. I am not touching on that tonight. This is purely nutrition and performance. However, you know, there will be that need to kind of name I guess or label how you eat. So whether that's big in ISM paleo Quito there is a need for that web where a population that really is tribal and we To belong and as religion declines there is this need to belong to certain groups and definitely food is one of those so I'm definitely appreciative of why it's happening. But I am really big on having a very flexible approach to food and aiming for Progress over Perfection or that a 110 percent. So that's we're moving towards plant-based or aiming for that one meal per week that is plant-based or aiming for a couple of days that are plant-based are all things that you can just improve on and really work towards. In terms of overall health because we know that increased veggies are good for us. We know that reducing our meat intake is definitely something that is a population we need to do we just don't need to necessarily do it a hundred and ten percent in anything basically. So Omega threes and is something that we need to be aware of only because that's usually gained from like our oily fish in a Coldwater fish kind of scenario. So things like flax seeds walnuts chia seeds or contain that so you can definitely Edit but it is something that you may consider needing to supplement. If you aren't getting those Foods B12 is something that you've probably heard of so B12 is really important for oxygen delivery to the cells. So we're really going to lack energy and deal with fatigue if B12 is lacking now b12 is only accessible in animal Foods. So usually we do have to consider supplements if we have cut out. The animal food options, but with that said people who eat a very varied diet can be low in B12 as well. So it's not necessarily all the you know, the population definitely varies in that iron. Of course, I am there is a difference between he mine and non-heme iron non-heme iron is from plant-based products and we don't generally absorb that all that well now the good thing about going vegan rather vegetarian is that we are Um cutting out Dairy which can actually inhibit iron absorption. So items option can be improved the veganism sometimes ball. That's my theory anyway, but we've really got to be aware of things that can counteract the absorption of different things. So, you know things like spinach and rocket and things like that that are often touted as high and I and are actually high in oxalate so they're really poorly absorbed. So the better green veg for Of adsorption is what I'm trying to spit out. I things like broccoli bok choy kale. He's also good. So those types of things are really important things like beans and pulses are also really, you know iron sources and because we're having quite large amounts of these Foods it is possible to get enough iron, but just be really conscious that you can be lacking and it's really got to be a well-planned diet to get enough iron in on a vegan diet. It's actually really tough. So just making sure you're gaining variety each days. Really important thing I think is another one that can be lacking. And so when we're talking zinc, you know, it's really important for like your cell growth and repair so it's widely available but poorly absorbed from plant-based products. So soaking these products can actually improve the bioavailability. So this is where you might have heard of like activated that's or soaking grains and seeds. So this Is what's happening? So those types of foods are actually high in what they call phytic acid and for the average population eating a very varied diet the Omnivore's basically we don't necessarily need to worry about this. However fall begins. It can actually be a strategy to actually improve their accessibility to zinc and other nutrients. So phytic acid is what they call it anti-nutrient and it impacts your thank you for all the love everyone. It does help actually, Sophie. You like and love it impacts your absorption of some of the nutrients that are going to be lacking in a vegan diet. So activating or soaking things like nuts and seeds can actually be something you do. If you are following a full plant-based diet to improve your micro nutrient absorption. So look at that activating is not all Bs. There is some reason to it, but it's not necessarily always needed. So that is something you can definitely do and I've got a question about that. So feel free to write another question if I haven't answered that Whitley I'm just going to check feel free to write three questions guys. I'll scroll through. I'm just kind of going to run through most things and then review and then we've also got one of the things calcium obviously so calcium. I suppose the best Sawtooth source that we know of is things like your dairy foods, but can we get enough calcium so we can but it's hard. It's really really hard. So, you know things that we need to look at are definitely The side of your beans and pulses and things and green veg. So then we're looking at Vitamin D. I think everyone probably has heard of vitamin D vitamin D is really important for performance in particular but also just overall health and bone health and we get it from the Sun. So it's created through the skin. However vegan or plant-based individuals are at higher risk of vitamin D. See and also with the low calcium intake is definitely something to ensure that we're doing so having a lower calcium intake can be corrected by having a better vitamin D intake so we can absorb more calcium from the plant-based Foods if we have adequate vitamin D available. So definitely check your levels if you are considering being plant-based and make sure you look at that. Now when we're looking at Vitamin D. There is actually a type. That isn't vegan. Friendly and the other type that is vegan friendly isn't actually all that well absorbed. So it's a tricky one obviously making sure that you're getting the sunlight can help but just making sure that your vitamin D levels are spot-on is definitely something to look for if you are going plant-based. I don't know boring everyone. I'm just you know that leg up all these due to its but please let me know if I'm boring. You said I can make this more exciting. I'm nearly through all like the nutrition stuff. But I yeah, I just want to make sure that everyone's doing this. It's in a way that is going to be good for their health and considering all these things that are going to change if you are considering removing a food group. So yeah, feel free to yell at me and goal issue talking rubbish. So who then the last one is I Dean and this actually connects to a question that I got regarding. What was the question. I'm going to read it out because it fits in nicely here. The question was Whereby even put it. I don't even know where I put it there. It is kombu algae. So is kombu alguien necessary and kombu. Abby is like your seaweeds if anyone's I'm sure so kombu agar algae is actually really high and I deem so if you are someone who is eating a lot of seaweed, please just reduce that amount a little bit. So it's a good thing to include some seaweed and algae as a plane based actor. Athlete but also anyone can include seaweed in their diet and you've probably seen people eating the strips per for however, just be aware of just overdosing. It is absolutely possible with this on I Dean and it can cause hyper thyroidism. So just make sure that we're thinking about absolutely including it because you can get enough iodine through a plant-based diet if you include it, but just be aware of the amounts. So yes, it is important, but just be really conscious not to overdo it. so I'm going to go through questions because the next thing I'm going to go through is actually more performance Focus, which is super fun on the supplements that can actually be really really important or at least very handy for someone who's wanting to perform on a plant-based diet and whether that diet be just lower in meat-based sources or completely plant-based these supplements are something that you definitely want to tune into so I guess just there doing that that yeah. So I'm just going through what challenges did Reagan athletes face it. Yeah. I hope I've answered that Amelia definitely just getting enough energy in his number one. But also those whole nutrients in terms of the micronutrients are again a big one. Can you please explain the nutrition difference between raw honey and store-bought honey? Someone told me that raw honey doesn't have glucose in it. I'm sure it would have to that confuses me. Please leave it with me Julie. I might have to debunk that one for you, but I'm just not sure so I'm just going to have to investigate thank you. Thank you for tagging people over and that helps what are your thoughts on the inflammation study that was in the Netflix film inflammation. All right. So here's the interesting thing everyone in. Motion can decrease on a very high fat diet as well. So that's something to confuse you isn't it? So inflammation is a term that people love to speed up and absolutely it can be impacted by different foods. Now the big thing we have to remember with plant-based eating is that when people go to plant-based eating what are they removing and what are they decreasing and chances are they've removed a lot of processed food? Foods a lot of saturated fats and they've improved their variety of eating because they have dude that you have to get energy and you have to get energy in somehow and the variety is definitely one of the big pros of vegan based plant-based eating and they've chances are they've reduced or eliminated all of their meat based products, but still gaining their proteins through different sources. So all of a sudden if you're looking at inflammation, it's in a lot of processed foods. High sugar foods high in saturated fat foods and they have just eliminated those end at the same time increased all of their veggies salad fruits anti-inflammatory nutrients amazing. So it's not necessarily surprising. It is absolutely likely true. But we've got to think about what this diet is being compared to and be really realistic with what people can actually achieve so What you want to look at is the progress and Improvement. So if we can replace the processed foods that you know, all of the packaged Foods the processed foods that are containing things like, you know, meat-based animal-based products that also include all those fats and sugars. We're going to be doing really well and if that means people are moving player base than happy days does it mean that you have to go completely vegan? No, it does not. Main done everything is about progress and you can absolutely reduce that inflammatory response by increasing all those plant foods with while still including some animal products if you wanted to now, this is all Choice. Basically if someone comes to me and says, I would like to improve my performance. I first of all go what kind of foods do you like to eat? What do you enjoy what's working for you? So if vegan diets are working for you we're going To work from that and I'm going to improve it and I'm going to improve your performance in life and in sport on your vegan diet. If someone comes to me and says I follow a keto diet I say no problem. Let's work off that. Let's get increased performance from that. It may include that where you know changing that a little bit in adapting that a little bit but we're going to be basing our recommendations of what works for you and what you prefer my job as a dietitian isn't actually to tout a type of diet to you my job as a dietitian is to improve Your current diet to a place that you are feeling better in your performing better. So you won't get from me what diets best because as you can see depending on what documentary you watch every diet has its pros and one of the biggest Pros that I see in every single diet except for the meat-based diet. I don't understand. The one is that there is a lot of veggies and there's a lot of color and so there's lots of Pros to be gained from looking at these diets. Absolutely and just following the trends that fit you at the time but also making changes that you know are going to fit your life your lifestyle long-term. So just I feel like the only thing I really want to get through tonight is don't feel like you need to change everything all at once or everything. You can always just aim for process and progress over the day. So for example, you might have meat-free Mondays you might have you know, you might have the amount of mints in your Neighs and a token of lentils. These are all just little actionable things that you can start to do just to reduce your meat intake if it's something that you want to do, but absolutely as a population reducing our meeting take is something that has been shown time and time again to be a positive because we over consume it. It doesn't mean that we can't eat meat. It just means that we need to be more conscious about it. So I hope that makes a bit of sense, but tonight is really just saying that you can be a plant-based athlete, but you Just got to think about a few things now to finish off because I knew this would go over time. It's a really interesting topic and it's something that you know, I just hope that can help you improve your performance overall. He's actually the supplements that you should be considering in terms of performance if you did want to go plant-based. So the good thing about plant-based is that you are getting a lot more of some really important nutrients before performance through the increase in veggies and fruit and color and all those types of things. In that anti-inflammatory suffice, which is awesome, but there's also some supplements that you're going to be needing because there is a reduction in stores in your body without that meat based protein coming in. So one of those that you may have heard I was of is creating now creatine stores are lower in vegan and vegetarian athletes because creatine is really gained from meat based foods, so Routines are really important product that helps with our performance in high-intensity exercise. So even the endurance exercises are going to improve with some creatine in their training their strength, but also in like think about it as like the final Sprint of a race or a hill and those types of things those high intensity moments can actually improve be improved by creatine. So that is definitely something to consider supplementing with if you Going plant-based or are already plant-based and the other one is actually beta alanine. So beta alanine has been shown to be super handy in events that are longer than 60 seconds or that in a minute type of exercise and that short like under five six minutes kind of stuff is a really important one is basically acts as a buffer and helps us recover between those bouts. So when we're looking at beta alanine, the reason that we want to be looking at that is actually that we've got reduced muscle carnosine if you are a vegan or vegetarian athletes, so that is something that just to be considered of basically because meat and chicken poultry. That kind of thing is the main source of that. So yeah, the two main ones now the interesting thing also at the in the documentary was he researched the vegan based diet just when he got injured with ligament injury now ligaments Actually a really important part of ligament recovery has been shown more recently to be that gelatin and collagen supplementation. Now, there is no vegan option for collagen supplementation. So there is a limiting factor there that just needs to be considered and there's talk that maybe high-risk athlete. So I am talking female athletes within like the team sports that are stopping starting high-risk ligament injury. Sports should be supplementing with collagen possibly if they are vegan. However, that would mean that they're having a animal-based protein. So yeah, it's something that you'd need to work with the athlete with or yourself with if you are okay with it, but that is just something to consider because it is a really important part of ligament health. So and particularly if you've had a ligament injury having collagen around your time of mobilizing that injury this isn't For another day, by the way, I could do a whole live on this is really important. So yeah, just something else to consider on that supplements space. I'm just going to make sure that I haven't missed any questions. So yeah, I guess another thing before I finish up is that females tend to be really sensitive to low iron in the plant-based diet. Whereas males tend to be pretty much the same now every research paper. That is a Available at the moment on vegan plant-based diets comes up with the same conclusion. So whether you're reading any analysis paper where we're at in the research right now is that there's no difference between plant-based athletes and athletes on an omnivorous diet when you look at performance markers, so there is definitely a notice in Rideau reduced chronic disease risk, but when you look at those studies, you've got to remember That vegan or plant-based person is more likely to follow Health seeking behaviors. So they're not just looking at diet. They're also um, you know unlikely to do a lot of other unhealthy behaviors. So, you know, these types of things are just really important to think about when you're being told all these things is that the studies are population-based studies. So it's really hard to actually say it's from the vegan diet because it can actually be related to all the different behaviors that that person is doing as a result of reducing meat, but also all the other things that they might be doing as well. Yes, it does relate to tendons. Yes Kelly it does. Yeah now I'm just going to review make sure I've got some questions because I can see them coming through. Thank you. Jason for replying to Julie about the honey. I'll be sure that there would still be half glucose half fructose. No matter what honey, you had so yes. Thank you so much. Okay, excellent. So, how can I make sure I'm getting enough protein now when you're looking at protein sources in a vegan diet. Absolutely. They're not going to be solved protein sources that you would get from the meat based options. I think you however it's still definitely possible. As I said earlier, you've got increased needs with protein just because of the different in efficiencies of plant-based proteins, but you can still definitely get it make sure you're getting a variety those so you can get some from soy based proteins like you tofu your things like bean curd and then you've got also got things like soy milks yogurts and then additional to that you were going to get protein from your grains. So Ken Is excellent because it is filled with all those amino acids that we talked about. You can also get protein from your rights imagine that but also things like nuts and seeds or perfect as well. So lots of things lentils beans, so just make sure you're getting a variety and I'll try to clapping walks. That's really annoying Alicia. All right. Now next question getting enough B12 is very difficult. And so there isn't more than likely chance. You'll have to supplement with that to get enough B12. But please go and get your levels checked before you make any changes to your diet. Just so you know, if plant-based eating is right for you or not is really or even just to know which ones you're going to need to supplement with or which ones you're going to need to just pay more attention to can I live solely on a Based diet. I think I'm some that up today. Yes, you absolutely can. You just got to be really Mindful and conscious of it. Please don't just grow plant based and cut out all your protein sources. You need to be really mindful of what you're going to replace them with and it takes some time be really patient if you're wanting to be plant-based because it takes time to just change how you cooking change. We are your options in the kitchen change how you're going to do your grocery shopping all those types of things. So also remember that plant-based eating is actually quite A privilege and so as I said earlier only four percent are actually getting their veggie intake per day. So we're in a very privileged position to be talking about it and also considering doing it. So yeah, don't be alarmed if it's not something that suits you or your budget, but at the same time me these quite expensive so there are some substitutes that are plant-based that may actually fit you better, you know, considering things like beans and lentils and stuff like it's something that we do. That are we have the mints in a Bolognese and attic and of lentils or we are chickpeas to meals and have the amount of meat in the curry energy peas. And I'm just those types of things. You don't necessarily need to go completely meat-free to start making progress and change to the amount of meat you're eating if it's something that you're interested in whether that be for nutrition for performance or for the environment or whether it may be more budget-related. So all those types of things are things that you can definitely start to do from today are the Sorry, everyone. That was really bad. I haven't benefits from going plant-based that you can see in the documentary just from is it actually from eliminating meat or is it actually from increasing intake of things like your veggies fruits fiber legumes and Grains? So yeah, as I said, it's more like a progress thing. So the improvements in your performance are going to be seen as a result of increased availability of Don't in an also an increased quality in your intake that is also higher in your anti-inflammatory nutrients as well, which is excellent. So you don't necessarily need to go to a hundred percent to achieve those though. So just making progress on what you're currently doing. If it's something you're interested in one of the risks I think of turns out very light very conclusively. I don't hate to repeat all that for you be bored. It's a big it's good for iron. I'm so as a background to how much iron you need per day at one beetroot is really going back to members will see one and it be true. It is about one milligram of iron and non-heme iron. So you've just got to consider the absorption of that and we need as a female 18 milligrams per day as a male. You only need about eight milligrams per day. And that might be the reason that men tend to be able to deal with the plant-based eating in iron a little bit better because there Needs are just you know, substantially lower kombu, Adalia of answered complementing protein. I've answered so it's really just about that variety each day. Do I need to soak nuts and seeds if they are a key source for you as a plane based athlete then? Yes that can absolutely be helpful in just reducing that anti-nutrient of phytic acid. So if no one has any more questions I've gone well over time, but I had an inkling that I I would now if you're watching this and we're not live anymore, please still write your questions. I will see it. I'll get a notification that you've written something on Instagram if you wanted to catch up. This will be safe for 24 hours on Facebook. This will be saved on to our feed forevermore and I'm sure when Hermes gets back from his honeymoon. He will make it into a podcast for us as well. So thank you so much everyone for joining me. Honestly the questions that we're coming through were just By using so I really appreciate it. I hope that I've clarified some things. I hope I haven't added to any confusion. And mainly I hope that I've just empowered you to kind of make a decision that's right for you and right for your family and right for your lifestyle that you feel really happy with as you seek and seek Health, basically, so thank you so much everyone. Please. Feel free to share like love all those types of things at all help. So thank you so much for joining me and we will talk to you all very soon.
FREE NUTRITION ASSESSMENT FROM SPORT NUTRITION PROFESSIONALS!! That's why we have dedicated a full podcast episode to answering all your questions and going through what needs to be considered for sports performance and general health when moving towards a vegan way of eating. . We thought that we would go through all the evidence surrounding plant-based eating and what it actually means to performance. Not only do we focus on the benefits, but we also present the risks involved as well. We don't really make much mention of the documentary at all - instead, it's more about understanding what you need to consider when moving towards a plant-based diet, what that looks like and which nutrients you should be putting in the spotlight. We also go through the major risk factors associated with Energy deficiency, which can be a common by-product of following a poorly balanced plant-based diet. Are there other interesting topics you want us to touch on? We run Facebook and Instagram live Q&As every Thursday night. If you haven't caught one of those yet, please jump on! We cover a different topic every time and we love to get your questions, feedback and ideas on topics each week. If you have any further questions or simply want to keep up to date with all the cool stuff we have going on, make sure to check out our socials: Instagram:  https://www.instagram.com/compeat_nutrition/   Facebook:  https://www.facebook.com/compeatnutritionaus/ 