Vegan is the healthier diet because your food comes in a better package deal. All the vitamins and minerals and none of the cholestrol, hormones, saturated fats.
The highest source of vitamins is FRUIT.
The highest source of minerals is VEGETABLES.
The 2nd highest source of vitamins is VEGETABLES.
The 2nd highest source of minerals is FRUIT.
The only nutrients you can't get from plants are:
B12.
Comes from neither animals nor plants but earth spanning bacteria. Since our water is chlorinated and our food is washed and never picked fresh we need supplements. We would of gotten it drinking out of streams/wells and organic food. The only reason animals contain B12 is from injections by the farmers and their intrinsic B12 however it is destroyed by heat. 1/6 in the population are deficient.
Vitamin D. Produced by animals, including ourselves during summer months. 15 minutes a day of sun exposure will produce more than 10,000ug between March-September. Fat soluble, stored through winter.
No such thing as a protein deficiency no medical term even exists. Plants have less protein than meat but on a vegan diet you eat higher volume so all the protein adds up and the amino chains are more bio-available as they are not complete proteins and do not need energy to break down and utilize by the body.
The relationship between people and plants works so well that there has never been a case of dietary calcium deficiency ever reported. Ever.
Trust me this is the best diet plan you could have as an athlete. If you found out your training plan wasn't optimal you would change to a better one no questions asked. So check out a plant based diet and get yourself the best training AND the best recovery.