Now more than ever, vegan athletes are taking the world by storm. Female athletes, in particular, have been quick to credit a plant-based diet for their success. Whether you’re a female athlete, a woman who enjoys exercise, or a person who lives with one, it can be overwhelming deciding which foods to eat, which vitamins to take, and which things to watch out for.

In that spirit, we’ve assembled this list of articles that could be of great use to the female athlete. With any luck, you’ll find the information you need to stay strong, happy, and healthy!

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1. Sample Meal Plans for the Female Vegan Athlete

Source: Jennifer/Flickr

If you’re an athlete, a gym rat, or just a bonafide yogi, chances are you need a little extra get-up-and-go to support your active lifestyle and rockin’ body, right? Anyone serious about their health and performance knows the importance of nutrition for overall excellence. Sample Meal Plans for the Female Vegan Athlete goes over sample meal plans that pay attention to the nutritional needs of women who love to move their bodies.

2. Study Finds Plant-Based Protein is Just as Effective as Whey for Building Muscle

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If there’s one thing people love asking plant-based athletes, it’s “How do you get your protein” Fire back with this article: Study Finds Plant-Based Protein is Just as Effective as Whey for Building Muscle! The study, which was published in the Journal of the International Society of Sports Nutrition and presented at The International Society of Sports Nutrition Annual Conference looked at the effects of animal-based and plant-based protein supplements for athletes practicing mixed martial arts. It showed plant-based protein was just as effective for kicking booty.

3. Top 10 Anti-Inflammatory Foods for the Vegan Athlete

Source: Creamy Millet and Cashew Pudding

Post-workout fuel is crucial for all athletes. After exercising, our bodies are craving (and needing) replenishment and nourishment. Muscle inflammation is extremely common among athletes. This causes swelling which can lead to pain, severe injury, and bulkiness in the body. After a long run, heavy strength training or hours of ballet, athletes’ muscles, bones, and tissues need to be repaired through proper foods to keep going. Top 10 Anti-Inflammatory Foods for the Vegan Athlete will help mitigate inflammation with the anti-inflammatory foods. And it doesn’t hurt that they’re so tasty!

4. Post-Workout 101: 5 Nutrient-Rich Whole Foods for Recovery

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While many people focus on what they need to eat before a workout or prolonged physical activity, ingesting the right nutrition after your workout is just as important. In Post-Workout 101: 5 Nutrient-Rich Whole Foods for Recovery we explain how your muscles become depleted of certain nutrients after physical activity, and what to eat to mend them. In order to get the most out of your workout, replenishing your muscles and hydrating your body will make the effects of the workout stick longer and more effective.

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5. 10 Vegan Athletes That Prove You Don’t Need Meat to Compete

Source: Fit and Awesome

Athletes in every sport stand as examples of strength, discipline and sheer physical power. Get to know these 10 vegan athletes who stand as shining examples of fitness to the vegan community.10 Vegan Athletes That Prove You Don’t Need Meat to Compete shows these athletes ability to perform the tasks necessary to lift obscene amounts of weight, fight an opponent or run incredible distances. Seriously, sometimes it feels like getting the lid off of the almond butter is impossible, the strength is taken to clean and jerk 500 pounds must be staggering!

6. The Vegan Runner: Keeping Your Body Well-Tuned on a Vegan Diet

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Women reign supreme the world of running, competing far more frequently than men. Running is one of the most globally practiced exercises. Last year alone 64 million Americans took up the practice, while 24 percent stated they did so in order to exercise. Runners have overtaken almost every landscape, from rural areas to city sidewalks. Whether you love it, hate it, or tenure a love-hate relationship with it, running is an excellent form of cardiovascular exercise. It has been proven to help increase lean muscle, improve heart health, and possibly add years to your lifespan. The Vegan Runner: Keeping Your Body Well-Tuned on a Vegan Diet gives you everything to need to be the best runner you can be on a plant-based diet.

7. Common Benefits Athletes Experience When Switching to a Vegan Diet

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If you’re considering a plant-based lifestyle, Common Benefits Athletes Experience When Switching to a Vegan Diet is the article for you. In addition to all of the wonderful ways your plant-based diet can help save the world, you can personally enjoy an abundance of benefits too. Here are other benefits you can take advantage of as a plant-based athlete, including heart health and overall endurance.

8. 10 Iron Supplements That are Great for Women Following a Plant-Based Diet

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Iron is one of the hardest minerals to get, and it’s one female athletes need much, more of than men.  Women lose a significant amount of iron during their menstrual cycles, meaning they need to consume more than twice the amount of iron as their male counterparts. (18 grams per day on average for women versus only 8 grams for men) After menopause, women need the same amount of iron as men, but if you’re a woman between the ages of 19-50, it’s possible you’re not getting as much iron in your diet as you need. 10 Iron Supplements That Are Great for Women Following a Plant-Based Diet will ensure you get you everything you need to attain your desired level of iron.

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9. An Endurance Athletes Guide to Preparing and Eating Vegan Food

Source: Martineric

If you’re thinking of running a marathon, half-marathon, or starting any kind of endurance training, you need to read An Endurance Athletes Guide to Preparing and Eating Vegan Food. Proper nutrition is essential to successful training, and making the effort to prepare your own healthy meals at home is one worth making. This article has the information to help you not just survive the food-prep obstacle but conquer it with ease.

10. 15 Plant-Based Muscle Building Recipes

Source: Hearty 15-Bean and Vegetable Soup

Finally, the recipes. Great bodies start in the kitchen, and these 15 Plant-Based Muscle Building Recipes are packed with tons of tons of protein-powered plant-based peak performance perfection!  There are a few foods you can add to your diet and meals that will make muscle building as a vegan, easy as pie! Or should we say…easy as protein pancakes!

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Want more recipes? How about articles on the plant-based athlete lifestyle? Start by downloading our Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 10,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!

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