D-WORD / NUTRITION
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What Is A Flexitarian Diet?
Nutrition · Performance · 5 Min Read
In a world that’s often rigid and disciplined when it comes to getting results, the flexitarian diet has been gaining popularity, even for elite athletes. It’s all about finding a balance that works for you and your goals. Is it more sustainable, healthier, or performance-boosting? We’re going to dive into the pros, cons, science behind the efficacy, and more.
“Elite endurance athletes don’t tend to follow diets with names. There’s a lot of variation, even at the highest level. More often than not, flexibility is the common denominator, not dogmatic adherence to a particular diet.”
— CODY BEALS
Here’s The DRYWORLD Take On Flexitarian Diets.
What Is A Flexitarian Diet?
A flexitarian diet is primarily plant-based but also allows for the occasional consumption of meat and animal products. Rather than a strict vegetarian or vegan rotation of foods, it provides a flexible alternative that is much easier to stick to in the long term. This is great. As we all know, consistency is key to results.
The focus is on increasing the intake of plant foods like fruits, vegetables, legumes, nuts, and seeds while reducing the rest.
The Pros
01
Nutrient Dense
Just as our Law of Whole Foods outlines, by focusing on whole and plant-based foods, you’re more likely to consume a diet rich in vitamins, minerals, and antioxidants ( hello, Superfoods ). These are essential nutrients for overall health and to optimize your athletic performance.
02
Social Situations
As with any somewhat restrictive diet, navigating social situations and dining out can be challenging. However, as we noted above, the flexibility allows for occasional meat consumption, which can help mitigate the issue—especially if you have one friend who LOVES going to that one BBQ joint downtown.
03
Misconceptions
Due to its flexible nature, the flexitarian diet is easy to misunderstand, leading to consuming too much meat or too little meat to reap the benefits. Proper planning and research are required to ensure this diet works for you.
PERFORMANCE
Is It Effective For Athletes?
Nutrition is key to every aspect of being an athlete: performance, recovery, overall health, etc. Thanks to its emphasis on nutrient-dense foods, the flexitarian diet can provide many of the nutrients you’ll need to reach peak performance.
A study published in the Journal of the International Society of Sports Nutrition found that plant-based diets could support athletic performance as effectively as a diet including meat, as long as they were well-planned to meet energy and nutrient needs.
Think It’s For You?
Here are 5 tips for getting started.
01 Start Slow
Start incorporating more plant-based meals into your diet gradually. Try Meatless Mondays or aim for one plant-based meal per day.
02 Focus on Protein
Dig into your protein needs and how plant-based foods can help you meet them. Look to sources like lentils, tofu, tempeh, nuts, and seeds. As you get started, don’t be afraid also to incorporate lean meats, dairy products, or supplements to help.
03 Plan Your Meals
Meal planning can help ensure a balanced diet, help you stick to the plan, and turn it into a habit quickly. Focus on variety to make the process fun!
04 Educate Yourself
Learn about nutrients you may be missing as you start and discover different ways to include them in your day. Consider supplements if necessary.
05 Be Flexible
As the name says, don’t be afraid to be flexible. The goal is to make sustainable changes you can maintain in the long term. You’ll find the balance that works for you, your body, and your athletic performance.
THE POWER OF ONE
Find The Balance That Works For You.
Better habits. Better performance. A more sustainable approach.