Many people think that a plant-based diet is not ideal when working out because they have low protein content. But this is not true, and most world-famous athletes are switching to having more plant-based food in their diet because of the many health benefits associated with it. Also, this trend is catching up with the general population because they want to lead a healthy lifestyle. Keep in mind that better nutrition helps with reducing the risk of chronic diseases like heart attacks, stroke, certain types of cancer, and so on. Read on to know more about maintaining a plant-based diet for workouts.
Plant-Based Diet For Workouts
According to professional athletes, eating more plant-based food or switching to plant-based diets increased their energy levels, reduced muscle soreness, and boosted their endurance. One of the issues with following a plant-based diet is that certain plant nutrients have low bioavailability, and this increases the chances of developing deficiency diseases. However, this can be avoided by planned eating, and the so-called dietary challenges can be easily overcome. One of the best strategies is to eat different foods that increase the bioavailability of certain nutrients.
Plant-Based Meal For Workouts
Shared below are plant-based meals to be consumed for different types of workout.
Circuit training exercises different muscle groups, and it is performed with little or no rest. So, it is important to keep energy levels up and ensure quick muscle recovery; so, you must eat carbohydrate-rich food before workout sessions. They must be made from whole plant sources that are rich in vitamins and minerals. Besides, their high fiber content makes you feel full longer and helps to slow down digestion. This provides you with consistent energy for a longer period.
Plant-Based Food To Eat Before Circuit Training:
- Fresh fruits like bananas
- Whole grain like oatmeal
- Sweet potatoes
- A handful of dried fruits like dates
After your circuit training, you will be tired, and you are required to eat plant-based carbohydrate-rich food for keeping up your energy levels. They must be paired with leafy greens, good protein sources, and whole fats to improve nutrient absorption and muscle recovery.
Plant-Based Food To Eat After Circuit Training
- Plant-based burgers made using legumes.
- Salad basket with leafy greens, vegetables, and beans
- Oatmeal with fruits
- Smoothie made using fruits, dark greens, seeds, and plant-based milk
Proper nutrition is important in the training for long-distance running. Here, keeping the energy levels and maintaining endurance is the key. So, you must eat carbohydrates before running.
Plant-Based Food To Eat Before Long-Distance Running
- Whole grain toast
- Bananas and other fruits
- Sweet potatoes
While running, especially if it is more than one hour, your body may run out of energy source, i.e. glucose, and cause muscle breakdown. To avoid this, you must refuel with carbohydrates during the session. Also, try to avoid fats and proteins during this.
Plant-Based Food To Eat During Long-Distance Running
- Dry fruits like raisins
After you have finished a long-distance running session, your body will be low on glucose, and it will be in the phase of muscle recovery. So, you must consume plant-based food that aids in this process.
Plant-Based Food To Eat After Long-Distance Running
- Nutritional yeast
- Salad bowl with leafy greens, nuts, and beans. Also, ensure to use light healthy oil-based salad dressing to improve the absorption of fat-soluble vitamins.
- Brown rice with vegetables and beans.
- Smoothie with seeds, fruits, dark greens, and plant-based milk.
In addition, ensure to include plant-based food rich in antioxidants to reduce the oxidative damage to cells and tissues by free radicals produced due to high metabolic rate during running.
Weightlifting has been popular among men, and in the past few years, women are also taking to it. Nowadays, many weightlifters are following a plant-based diet due to the many health benefits associated with it. Legumes, seeds, and nuts are good sources of proteins, healthy fats, and antioxidants. They help with better muscle recovery, muscle growth, maximizing strength, and minimizing the damages to muscles due to oxidative stress by free radicals.
Plant-Based Food To Eat Before Weightlifting
- Whole grain toast with almond, peanut, or other kinds of nut butter
- Whole grain oatmeal with dried fruits
- High carb smoothie made with leafy greens, nuts, fruits, and plant-based milk
After weightlifting, it is important to delay the onset of muscle soreness and promote recovery and growth of muscles. For this, proteins are essential as they are the key to repairing and building muscles.
Plant-Based Food To Eat After Weightlifting
- Tofu, edamame, or other soy-based products because they are a rich source of plant-based proteins
- Whole grain-based bread or other food products made using them
- Hummus dip for the bread
- Salad bowl with leafy greens, beans, and other raw vegetables of your choice
- High carb smoothie made with plant-based milk, nuts, fruits, and leafy greens
In addition, keeping yourself hydrated during workouts is as important as eating a healthy and balanced diet. You must also not hesitate to take supplements for nutrients that you cannot get from the plant-based diet.