4 Nutrient Deficiencies Common in Vegans

Boost Muscle Recovery

Essential nutrients to speed up recovery and enhance muscle growth.


The building block of muscle; aids in repair and growth. Opt for lean meats, fish, and legumes.

Omega-3 Fatty Acids

Reduces inflammation and soreness post-exercise. Find it in fish like salmon and in flaxseeds.

Vitamin C

Important for collagen production and iron absorption. Fruits like oranges and strawberries are rich sources.

Protects cells from oxidative stress, improving recovery times. Nuts and seeds are excellent sources.

Vitamin E

Facilitates muscle repair and growth. Meat, shellfish, and legumes are great for zinc.



Relaxes muscles, reduces cramps, and improves neuromuscular function. Green leafy vegetables and nuts have plenty.


Branched-chain amino acids promote muscle protein synthesis. Dairy products and meat are rich in BCAAs.

Balances electrolytes and fluids post-workout. Bananas and potatoes are high in potassium.


Start Your Recovery

Incorporate these nutrients to not just recover better, but to also boost your next performance.