Case Studies

Applying theoretical knowledge to real-world scenarios is crucial for developing effective coaching skills. This lesson presents three case studies of vegan athletes with different goals, allowing you to practice designing tailored nutrition and supplementation plans.

Case Study 1: The Vegan Endurance Runner (Marathon)

Client Profile:

• Name: Sarah, 32 years old, female.
• Sport: Marathon running, training for her first marathon in 16 weeks.
• Dietary Status: Vegan for 5 years, generally eats a healthy whole-food plant-based diet but struggles with energy levels during long runs and post-run recovery.
• Training: Runs 50-70 km/week, including 2-3 high-intensity sessions and one long run (15-30 km).
• Goals: Complete marathon strong, improve energy during long runs, optimize recovery, avoid hitting "the wall.", maintain current body weight.
• Challenges: Experiences fatigue, occasional muscle cramps, and sometimes feels bloated after high-fiber meals before long runs.

Your Task:

1. Assess Sarah's current diet: Identify potential gaps in macronutrient and micronutrient intake based on her training demands.
2. Develop a pre-, intra-, and post-run nutrition strategy: Focus on nutrient timing to support her long runs and recovery.
3. Suggest dietary adjustments: Recommend specific plant-based foods and meal patterns to address her energy levels, cramps, and bloating.
4. Consider supplementation: Are there any evidence-based supplements that could benefit Sarah?

Case Study 2: The Vegan Strength Athlete (Powerlifter)

Client Profile:

• Name: Mark, 28 years old, male.
• Sport: Powerlifting, training 4 days/week, focusing on squat, bench, and deadlift. Currently in a strength-building phase.
• Dietary Status: Vegan for 2 years, struggles to gain muscle mass and feels constantly hungry. Relies heavily on vegan processed foods for convenience.
• Training: High-intensity strength training, 90-120 minutes per session.
• Goals: Increase muscle mass, improve strength, reduce hunger, optimize recovery.
• Challenges: Finds it hard to consume enough calories and protein from whole foods, often feels sluggish, concerned about potential nutrient deficiencies from processed diet.

Your Task:

1. Assess Mark's current diet: Evaluate his caloric and macronutrient intake, particularly protein, given his muscle gain goals.
2. Recommend whole-food plant-based protein sources: Guide him towards more nutrient-dense, less processed options.
3. Develop a meal plan strategy: Focus on increasing caloric and protein intake in a healthy way, managing hunger, and supporting muscle protein synthesis.
4. Consider supplementation: Are there any evidence-based supplements that could benefit Mark, especially given his lower reliance on whole foods?

Case Study 3: The Vegan Team Sport Athlete (Soccer)

Client Profile:

• Name: Alex, 24 years old, non-binary.
• Sport: Soccer, training 3 times/week, with one match on the weekend. High-intensity intermittent activity.
• Dietary Status: Recently transitioned to veganism (6 months ago), feels good but is unsure about optimal fueling for match days and recovery.
• Training: Mix of cardio, sprints, strength, and skill work.
• Goals: Maintain energy throughout matches, quick recovery between training sessions and games, prevent injuries, ensure adequate nutrient intake during busy schedule.
• Challenges: Finds it difficult to prepare meals consistently due to busy schedule, sometimes experiences mid-game energy dips, concerned about iron status.

Your Task:

1. Assess Alex's current diet: Identify if their current intake supports the intermittent high-intensity demands of soccer.
2. Develop a match-day nutrition strategy: Focus on pre-game fueling, intra-game hydration and energy, and post-game recovery.
3. Suggest practical meal prep strategies: Provide ideas for quick, nutrient-dense vegan meals that fit a busy schedule.
4. Address iron concerns: Recommend dietary strategies and consider if supplementation is warranted.

Conclusion

These case studies illustrate the diverse challenges and opportunities in coaching vegan athletes. By applying the principles learned in this course, you can develop personalized, evidence-based nutrition plans that empower athletes to achieve their full potential on a plant-based diet.