Main difficulties vegetarians would encounter, such as insufficient intake of protein and supplement of carbohydrate. Therefore, for vegan athletes, they should pay more attention to the intake of nutrition than the meat-eating athletes. In this article, we would explain on how the veggie can get sufficient protein ? How can they eat to get sufficient nutrition before and after exercise.
Where can the vegan get protein from? Six high protein plants:
Source of protein | Content of protein (per100 g) |
Edamame |
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Soybean products (tofu, soy milk, dried tofu, etc.) |
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Grains (oats, quinoa, buckwheat, etc.) |
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Chickpeas |
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Nuts |
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Vegetables (cauliflower, spinach , etc. ) |
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What can vegans eat to gain muscle but lose fat? The intake of nutrition before and after exercise
Suggested menu for the pre-workout
One to two hours before exercising, you mainly eat high quality food with low GI carbohydrates, and the calorie intake requirement varies according to the intensity of exercise. For example, it is recommended to eat whole-wheat toast, bananas, sweet potatoes, etc. before long-distance running.
Suggested menu after exercise
Half an hour to an hour after exercising is a critical period. It is recommended to intake more protein and carbohydrate as soon as possible to help repair and synthesis of muscle and lose fat. The recommended ratio is "1:3". A cup of unsweetened soy milk, edamame, nuts drinks,or the plant meat, any choice is good.
Three things to keep in mind when gaining muscle and losing fat
1.Pay attention to calorie intake
The recommended daily calorie intake for each person is different, and the calorie requirement can roughly be calculated according to the individual's activity intensity and body weight. If there are not enough calories, the body will consume its own muscles first, so there is a risk of losing muscle.
2. Eat the right food at the right time
As mentioned above, eat a balanced diet and replenish energy one to two hours before exercise; intake protein and carbohydrates within one hour after exercise.
3. Nutrition supplements
Vitamin B12 is necessary for human hematopoiesis, but most of it only exists in animal food, so vegetarians need to make up vitamin B-12 by nutrition supplements.
The first choices for Vegan fitness are plant meat slices and multi-cuisines. Both are convenient and fast!
Land Young Foods is committed to the R&D of healthy food recipe , using natural ingredients, simple seasoning and sincere hearts when preparing them , to present dishes with color, flavor and taste. In addition, Land Young Foods also present Plant-Based Meat Series that can also be taken by vegetarians. It is vacuum-packed and ready-to- eat, only need to heat them before eating . It tastes very good with rice and fresh lettuce!
Ginger plant-based meat (sliced) (for Vegan)
Plant meat made from soy protein through multiple rigorous processes. With ginger, kelp, king oyster mushroom and other ingredients and coriander, nutmeg powder and other spices, it is delicious and healthy.
Stewed plant-based Beef meat (sliced) (Vegan(Allium))
Brand new vegetable meat dish, made with soy protein. Stewed kombu with dipping sauce, served with tomato to enhance the sweetness, and served with ginger and garlic to make the whole flavor mellow and salty.
