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What To Eat After A Workout As A Vegan

What To Eat After A Workout As A Vegan

Did you know that what you eat after a workout for optimum performance and recovery is just as crucial as what you eat before a workout for fuelling your body? It is paramount to have a proper post-workout nutrition plan in order to replenish protein and nutrient stores lost during exercise and begin the recovery process. The proper recovery food helps you recover properly from your training and build lean muscle so you will feel energized and train effectively again at your next session! 

Here is everything you need to know to ensure you are correctly fuelling your body on a vegan diet.



Does a vegan diet affect your workout results?

Protein is extremely important in building and maintaining muscle. It’s not just for muscle: protein is found in skin, bone, hair, and virtually every body part. Contrary to popular belief, it is not difficult to meet your protein needs on a vegan or vegetarian diet. According to the British Nutrition Foundation, most vegans obtain enough protein from their diet without the need for supplementation.

Animal proteins tend to contain each of the nine essential amino acids, while some plant proteins are low in certain amino acids. However, the reality is that as long as you are eating a variety of different proteins regularly, you will gain enough of each amino acid on a plant-based diet. There are also several plant-based proteins, such as soy, peas, quinoa and chia seeds, which contain adequate amounts of all nine essential amino acids.



How soon after a workout should I eat?

The recovery window opens immediately after a workout and stays open for one to two hours. Hence, it is important to feed your body properly within two hours of exercising and ideally within the first 45 minutes.

The wrong timing can lead to delayed recovery, increased the degree of muscle soreness, compromised results and stomach upset during training. This will impact your next workout. However, proper recovery food and timing help you to perform at your best. 


How much protein do you need to consume daily?

The British Nutrition Foundation claims that recommended daily protein intake of a normal adult is 0.75g per kilogram of body weight per day. This is approximately 56g/day and 45g/day for men and women aged 19-50 years respectively. There is an extra requirement for infants, children, athletes, pregnant women and breastfeeding women. If you are a strength and endurance athlete, you should eat 1.2-1.7g of protein per kilogram of body weight daily. 



The best source of vegan protein

Protein is found in many plant-based foods. Here are some best vegan protein sources for you to maximize your recovery:

  • Pulses and beans: Lentils, chickpeas, peas, black beans, pinto beans and kidney beans
  • Soy products: Tempeh, edamame, tofu, soy milk and soy yoghurt 
  • Seeds: Chia seeds, flaxseeds, sunflower seeds and pumpkin seeds
  • Whole grains: Oats, rice, quinoa, wholemeal bread and bar



Protein is key to your recovery after a tough workout. You can get all of the protein and amino acids you need to refuel and recover after a tough workout from these foods. If you follow a vegan diet, it is important to plan your nutrition carefully and to be conscious of your intake of these to ensure you are consuming enough.


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