The ingenuity of VegPlate comes from its easy-to-use layout. The main plate is divided into six areas representing the six food groups with two “cross-sectional” areas and contains nutrients considered essential in all stages of life: calcium, Omega-3 fatty acids, vitamins B-12 and D.

• Calcium rich foods are spread across all food groups, except fats
• Omega-3 rich foods are spread across part of the nuts and seeds food groups, as well as the fats group
• Vitamins B-12 and D are located in the center of the plate to highlight their importance in a plant-based diet

This model also makes use of small side plates which are added to the main plate for pregnancy and lactation to account for the increased caloric needs. We will see these food groups and the use of side plates again to form the backbone of VegPlate for Sport with modifications to tailor this nutrition plan to athletes. VegPlate also allows for the consideration of discretionary, or “empty” calories (11).

VegPlate for Sport was released in 2023 as a VFG specifically designed for athletes wishing to follow a plant-based diet. As stated earlier, there has been an increase in the interest in vegetarian diets among athletes. Some of the reasons for this shift include (6):

• Health Benefits: possible decreased risk of ischemic heart disease of up to 25%
• Environmental Sustainability: concerns regarding impact on the environment
• Ethical Concerns: regarding the treatment of animals
• Improved Athletic Performance: some evidence suggests better recovery and endurance performance on plant-based diets
• Weight Management: Vegan diets specifically tend to be lower in calories and high in fiber, which can help promote satiety and weight loss

VegPlate for Sport follows a similar layout to the original VegPlate in maintaining six major food groups and two cross-sectional food groups (6):

• Plant foods: grains, legumes, vegetables, fruits, and nuts and seeds (dairy products and eggs are considered optional)
• Fats of plant origin, including good sources of Omega-3 fatty acids (flaxseeds, chia seeds, and walnuts)
• Reliable sources of calcium, and regular inclusion of both Vitamin B12 and vitamin D

VegPlate for Sport was created using the framework of VegPlate with modifications for athletes. First, fiber intake was reduced as much as possible, by choosing non-whole grains, and limiting the servings of fruits and vegetables to a maximum of five. This was done to avoid the risk of stomach upset during training and competition (12). Second, they eliminated the minimum number of calcium rich foods required, as needs would be met via the variety of foods consumed. Third, pre- and post-workout plates were included in addition to the main meals to account for increased energy needs around periods of exercise. VegPlate for Sport still recommends consuming at least two servings of Omega-3 rich foods and the Vitamin D and B12 recommendations remain consistent with those of the original VegPlate (6).

The number of servings per day for VegPlate for Sport were calculated based on an 1800-3200kcal diet for athletes of both sexes ranging from 50-90kg. Basal Metabolic Rate (the amount of energy a person needs to keep the body functioning at rest) was increased by 30% from the original VegPlate to provide the required energy and nutrients for the athlete’s main meals of the day. The pre- and post-workout plates are adapted for the body’s needs before and after exercise (6). The VegPlate for sport is shown below (figure 1).

• The preworkout plate, the “pre-VegPlate”, includes 1.5 g/kg of carbohydrate (mostly slow-released), and 0.3 g/kg of protein
• The postworkout plate, the “post-VegPlate”, includes 1.0 g/kg of carbohydrate (mostly simple), and 0.3 g/kg of protein
• ‘g/kg’ is grams of protein or carbohydrate to consume per kilogram of bodyweight. For example, a person weighing 75kg should consume roughly 112.5g of carbohydrate on their preworkout plate

VegPlate for Sport can be scaled up or down depending on factors such as bodyweight, nutritional needs and daily workout intensities. The resources provided in the original VegPlate and Veg Plate for Sport articles (11,6) give ample food recommendations to meet the needs of most any athlete, or conscious vegetarian eater. A combination of the right nutritional strategies and proper workout planning will lead to the best results and athletic performance. Diets should be based on bodyweight and lean mass, but adjusted specifically for each athlete’s needs. One should ensure that the vegetarian eater is consuming the correct amount of macronutrients in the form of carbohydrate (3–12 g/kg/day) and protein (1.2–2 g/kg/day), as well as a balance of fats (including saturated, monounsaturated, and polyunsaturated types) (6). The food choices and serving suggestions provided in the VegPlate for Sport provide the basis for meeting the daily macronutrient needs for athletes.

Figure 1. the VegPlate for Sport, showing the main plate and the pre- and postworkout plates (6). Created by Baroni et al. Licensee MDPI, Basel, Switzerland. This article is an open access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license https://creativecommons.org/licenses/by/4.0/

With the recent rise in vegetarian eaters across the globe, new VFGs are required to provide guidance to ensure that daily nutritional needs are met. Using these guidelines, professional and amateur vegetarian athletes have the opportunity to enhance their performance by tailoring their diets based on sport-specific needs. With new food guides such as VegPlate, and now VegPlate for Sport, athletes and sport nutritionists alike will be better equipped to create effective meal programs using evidence-based resources.