Many of us have the misconception that a vegan diet does not provide enough protein to repair damaged muscles and enhance muscle hypertrophy, which lead to poorer athletic performance. However, with proper nutritional guidelines, one can still compete at high level with a vegan (or vegetarian) diet.

1. Consume adequate carbohydrate and high-quality protein
   A joint statement by the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine states that a normal person should consume 0.8 g protein/kg (body weight)/day, and a more active individual can go up to 1.2 to 1.4 grams a day. Some recommended foods are legumes, dried beans, peas, nuts, and soy.
2. Consume enough calories
   Vegans are recommended to eat more frequently; tofu, dried fruits, jams, avocados, nuts and seeds are great for meals and snacks to pack on enough calories to facilitate energy spending.
3. Prevent iron-deficiency anemia
   Iron is important for the synthesis of hemoglobin and myoglobin, the iron-protein complexes that send oxygen to working muscles. To prevent anemia, eat fortified breakfast cereals  (watch the sugar content), bread, textured vegetable protein, legumes, dried beans, soy foods, nuts, dried fruits, and green leafy vegetables.
4. Eat fortified foods to optimize vitamin B12, riboflavin, vitamin D, and calcium intake
   Vitamin B12 is important for the normal metabolism of nerve tissue, protein, fat, and carbohydrates. Riboflavin is essential for energy production. Vitamin D is needed for calcium absorption, which also helps blood clotting, nerve transmission, and muscle stimulation. One can eat fortified soy products, cereals, broccoli, bok choy, and kale to get the essential nutrients.
5. Eat algae (or take a supplement for optimal essential fatty acid intake)
   Brain protecting omega-3 fatty acids can be found in microalgae and seaweed.

I have had my doubts for vegetarian or vegan diet; I grew up drinking milk and eating meat. However, some popular athletes have been on vegan diet and performed well. Although I will not give up my meat, I am planning on guinea-pigging a new diet that has less meat, more produce, and nuts and seeds to meet my daily calorie consumption.