Research
Micronutrients & recovery
Vegetarian athletes must pay special attention to micronutrients (Iron, Zinc, Calcium, Vitamin D, Vitamin B12) to support muscle development and prevent deficiencies that could impair performance.
Monitor your levels of Iron, Zinc, Calcium, Vitamin D, and B12. Plant-based diets can be lower in these nutrients, so consider fortified foods or supplements to ensure optimal muscle function and recovery.
GoodQualifiesHIGH confidence
Os minerais ferro, zinco e cálcio bem como as vitaminas Cobalamina e Vitamina D, merecem especial atenção nos processos de crescimento muscular e do rendimento dos indivíduos num padrão vegetariano.
Why this rating
Well-established nutritional science cited in the review.
Source
A dieta vegetariana e o aumento da força muscular e da massa muscular
M. J. Dias et al. · Acta Portuguesa de Nutrição · 2022
DOI 10.21011/apn.2022.3115
narrative_reviewCited 1×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- A well-planned vegetarian diet supports muscle hypertrophy and strength gains comparable to omnivorous diets when protein intake (1.6-2.2 g/kg/day) and energy balance are adequately managed.Moderate
- Vegetarian diets may enhance endurance performance (VO2 max and time to exhaustion) compared to omnivorous diets, likely due to higher carbohydrate availability.Moderate
Related findings · Micronutrients & recovery
- Trans fats (industrial trans-fatty acids) are unequivocally harmful and should be completely avoided as they raise LDL-C, TGs, and Apo B while lowering HDL-C.Strong
- For menopausal women with osteoporosis, first-line pharmacologic therapies include alendronate, risedronate, zoledronic acid, and denosumab for the prevention of hip, nonvertebral, and vertebral fractures.Strong
- Folic acid fortification of flour prevents neural tube birth defects, and mandatory fortification is more effective than voluntary supplementation alone.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →