If you’re worried about working out while adopting a plant-based diet, especially where protein is concerned, Sara Zayed has you covered. She shares her tips on how to properly fuel your workouts with plant-based foods.
But while this trend is clearly gaining traction, it might leave you with questions about how to make the switch, specifically when refueling before and after workouts. These concerns aren’t uncommon and are often about getting enough protein, micronutrients, or calories.
体育投注网址If your run is longer than an hour, it’s also important to refuel during your session with more carbohydrates to prevent muscle breakdown, which your body will resort to when it runs out of glucose.
体育投注网址While out pounding the pavement, try to avoid fats and proteins, as they lack a sufficient amount of fast-burning carbohydrates.
While weightlifting has grown in popularity over the past few years, specifically among , there’s a lot of misinformation out there about plant-based diets and lifting, primarily about not getting enough protein.
Legumes, nuts, and seeds are a rich source in particular and have an added advantage: They’re nutrient dense. The more nutrient dense your diet, the better you recover, which can maximize your strength and muscle growth.
体育投注网址And much like circuit training and long-distance running, carbohydrates are still important, so make sure to include them!
After a weightlifting session, you’ll want to minimize delayed-onset muscle soreness (DOMS)体育投注网址 and promote muscle recovery and growth. Once again, protein is critical for building and repairing muscle tissue. Foods that are anti-inflammatory and high in antioxidants can protect against and relieve oxidative stress and inflammation.
体育投注网址HIIT, a personal favorite of mine, is centered on fluctuating intensity throughout the workout. Though it’s similar to circuit training in that it can be structured like a circuit, the primary focus during a HIIT workout is on the intensity of the exercises, rather than their associated muscle group.
After a HIIT workout, you’ll want to keep your energy up and maximize recovery. You can do this by eating whole foods that are rich in carbohydrates, anti-inflammatory properties, and antioxidants.
Compared to the first four workouts, yoga and Pilates are relatively low impact. There is, however, plenty of core-building work involved. Because of this, you’ll still want to make sure to support muscle recovery.
After a yoga or Pilates class, you want to make sure to reduce oxidative stress and promote recovery. You can do this through choosing foods that are anti-inflammatory and high in antioxidants.
It’s important to refuel before and after a workout if you’re looking to truly reap the benefits of all your hard work. If, however, you’re looking to change your diet to a plant-based one, it’s even more imperative to know which foods will help you recover properly.