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Working Out on a Vegan Diet

If you are going vegan and shun animal products from your life, then you need to plan and prepare your meals carefully and be committed to it. This is especially true for people who do regular workouts. Even while eating a plant-based diet, it is possible to relieve sore muscles, boost your endurance, maintain high energy levels and be as healthy as possible.

Below are some tips for people who want to achieve their fitness goals while adopting a vegan diet.

    1.Start with low intensity and low frequency

    Taking low intensity and low-frequency exercises can help build up muscle strength over time. It can also help in your recovery. If you want to gain muscle without putting too much bodily pressure, then you should exercise for 30 to 45 minutes per session and do a few reps lifting weights.

    Other activities you can do include beginner’s yoga, light walks, swimming, and doing general household chores. These activities can exercise your whole body without exerting your muscles. Daily household chores can also help you burn calories throughout the day.

    You can then intensify your workouts once your body is used to low-intensity workouts. With intensity, you can burn more calories without damaging your muscles.

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    2. Eat the right pre-workout foods

    You need to fuel your body with the right foods before going on a workout. You will get the energy to do your workouts to the end and it can also help you improve your performance of the exercises.

    It’s important to eat carbs 30-60 minutes before a workout, to give your body fuel for the exercise. Nut butter, wholemeal toast, bananas, avocados, and protein smoothies are also ideal. If you don’t want to experience stomach cramps during exercise, keep your food intake light.

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    3. Eat the right post-workout foods

    With the right post-workout nutrition, you will not have a difficult time recovering from your exercise. Your muscles start to repair within 15 to 60 minutes after workout. This means that you will need to eat a recovery snack or meal within this timeframe.

    Your post-workout snacks should include both carbs and protein. If you’re serious about building some muscle, a vegan protein powder, like this Vega offering can really help.

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    If you adopt a vegan diet, you might not be able to get the right levels of vitamin B12. This vitamin can be found in animal products like liver, fish, and eggs. This is why vegans need to get this vitamin from fortified foods or supplements. Vitamin B12 is essential for the body as it’s the vitamin that gives you energy. If you don’t get enough of it, you will feel more tired during your workouts.

    You can also be deficient in iron with a vegan diet. However, it is not true that you can only get iron from red meat. Iron can be obtained from nuts, seeds, and raisins. If you want to get the right level of vitamins and minerals to support your workouts, then you need to get the right vegan supplements which are free from animal products.

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    5. Rest is important

    It is important to give your muscles time to recover. So, take time to rest. Meanwhile, you can still do some low-intensity exercise like walking to remain active while resting your muscles.

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    Being prepared when hunger strikes helps prevent you from turning to junk food. Meal prep things so you always have ready breakfast each day. Keep healthy snacks in your bag so that you can nibble on them throughout the day. A healthy shake on hand will be good after workouts.

    Structure is one of the most important things when it comes to seeing consistent progress. Following a program like the Plant Based Bodybuilding System can help you optimise your development. They provide high protein recipes and meal ideas as well as shopping lists to make cooking easy. A nutrition program and supplement guide ensure you get the nutrients you need, and their 12-week workout program helps you build muscle effectively. Get more info on the Plant Based Bodybuilding system here.


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