Sports Nutrition Articles for Plant- Based Athletes, written by an RD

Is a Plant-Based Diet Right for Runners? What You Need to Know

Natalie Rizzo, MS, RD — Mon, 22 Sep 2025 18:27:45 +0000

If you’ve ever wondered whether a plant-based diet helps or hurts your running performance, you’re not alone. As a plant-based sports dietitian who has worked with hundreds of runners, I am constantly fielding questions about whether or not you can thrive as a plant-based athlete. The truth? A plant-based diet can absolutely support your running […]

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Is plant-based protein powder good for you? A dietitian weighs in

Natalie Rizzo, MS, RD — Mon, 14 Apr 2025 19:34:47 +0000

Protein powders are a quick and convenient way to get 20+ grams of protein. They are especially popular among plant-based athletes looking for creative ways to add more protein to their diet. But many people ask me if protein powders are good for you or if you should avoid them? Let’s dive deeper into plant-based […]

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The 15 best sources of plant-based protein, according to a dietitian

Natalie Rizzo, MS, RD — Thu, 03 Apr 2025 14:41:21 +0000

Every single person on a plant-based diet has been asked, “But where do you get your protein?” Believe it or not, we don’t just sit around and eat beans and tofu all day. Tons of healthy plant-based foods have plenty of protein. This list of 15 plant-based proteins includes beans, soy foods, nuts, seeds and […]

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Everything you need to know about a plant-based diet for athletes

Natalie Rizzo, MS, RD — Tue, 18 Mar 2025 20:24:37 +0000

Plant-based eating is one of the hottest trends among athletes right now. Many pro athletes swear by this diet. You probably found this page because you’re looking for more info on fueling your fitness with plants. You’re in luck! As a plant-based Sports Dietitian, I’m breaking down everything you need to know about plant-based diets […]

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7 weird symptoms that may be a sign of an iron deficiency, according to a vegetarian dietitian

Natalie Rizzo, MS, RD — Tue, 27 Aug 2024 18:29:49 +0000

I’ve been a vegetarian for more than a decade, and I’ve struggled with iron deficiency anemia throughout that time, due to an underlying condition. Iron deficiency is not a given for vegetarians, but it is common. If you think you may be iron deficient, ask your doctor for a simple blood test. Here are common […]

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How To Eat Plant-Based On A Budget

Natalie Rizzo, MS, RD — Fri, 09 Aug 2024 19:24:55 +0000

Many people think eating plants is expensive. After all, a small container of berries can cost upward of $5. But plant-based foods are also some of the most affordable and healthy items on store shelves. A simple potato or can of beans costs less than $1 and can serve multiple people. Eating plant-based on a […]

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This vegetarian meal plan has 100+ grams of protein to help you build muscle

Natalie Rizzo, MS, RD — Thu, 23 May 2024 19:25:17 +0000

Protein is an important macronutrient that helps keep you full, contributes to muscle growth and aids in weight loss efforts. If you don’t eat enough protein, you may feel extra hungry and crave sugary foods. And without proper planning, you may eat less protein than you need on a vegetarian or vegan diet. Most active […]

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9 Best Meat Substitutes That Will Help You Stick To A Plant-Based Diet

Natalie Rizzo, MS, RD — Tue, 12 Sep 2023 14:05:38 +0000

Eating a plant-based diet is becoming more and more popular, especially among athletes who want to feel healthier and thrive in their sport. But those who are new to plant-based eating or want to reduce their meat consumption struggle to find ways to replace the meat in their diet. They often worry that they won’t […]

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3 Supplements Plant-Based Athletes Need (And 4 To Stop Wasting Money On)

Natalie Rizzo, MS, RD — Wed, 25 Jan 2023 17:47:02 +0000

Supplements have become very commonplace among athletes, but are they actually necessary for well-being and performance? Without animal foods in the diet, plant-based athletes may need certain supplements to bridge the gaps. Here, we discuss the three most important supplements for a plant-based athlete, as well as four supplements you shouldn’t waste your money on. […]

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7 Most Common Nutrient Deficiencies For Plant-Based Athletes

Natalie Rizzo, MS, RD — Fri, 28 Oct 2022 16:44:29 +0000

Seven nutrients that plant-based athletes may not get enough of – and RD approved tips to prevent nutrient deficiencies. If you’re an athlete who is considering switching to a plant-based diet, you may be wondering if you can get all the nutrients you need only by eating plants. As a plant-based Sports Dietitian who has […]

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