How a Vegan Diet Can Improve Workout Recovery - Fast&Up

How a Vegan Diet Can Improve Workout Recovery

Vegan Diet for Muscle Recovery

Post workout recovery plays a vital role in any exercise regime people follow. The rate of recovery should not be neglected and this responsibility is of health professionals. For this good quality, nutrition is important. There is recent evidence, which indicates that following a vegan diet can significantly reduce recovery time between workouts. Plant foods deliver antioxidants namely phytonutrients and quercetin that have beneficial effects that may aid in muscle recovery.

During physical exertion, our body homeostasis changes to facilitate the activity. Consuming vegan foods post workout has been linked to reduce body’s inflammation and oxidative stress. A diet high in nitrates contains beetroot, celery, lettuce, kale, spinach, cabbage, leeks, and parsley may help to delay fatigue during high-intensity exercise and improve endurance performance.

Proper combination of probiotics mixed with GI foods is a great strategy for replenishing muscle glycogen reserves like fruits, quinoa, pasta and oats. Foods that have carbohydrates to protein ratio of 4:1 – 2:1 are believed to be the most efficient for speeding up recovery process. To fight fatigue symptoms, supplementing functional foods like turmeric, spirulina, and wheatgrass would replenish electrolytes and energy levels at the same time. Adding vegan protein that has BCAA and leucine post workout will create magic in terms of recovery. Consuming vegan dietary protein sources like pulses, tofu, nuts and seeds, nutritional yeast, whole grains in proper proportions avoids catabolic muscle loss in body. 

Vegan Diet for Muscle Building

Most rich food sources for muscle recovery are eggs, dairy, meat and fish. It becomes quite difficult for vegans to consume recovery enhancing food items. Hence, it’s important to consume vegan recovery drinks rich in curcumin, ginger, black pepper, zinc, etc. for most vegan fitness professionals to ensure faster recovery.

The ACSM has emphasized that “vegan diets can even meet the increased nutritional needs of competitive athletes when energy requirements are met, and when they contain high levels of vegetables and fruits, nuts, whole grains, soy products, dietary fiber, antioxidants and phytochemicals”. Since, plant-based diets are low in cholesterol chances of developing heart disease is also reduced in an athlete. Hence, powering up the plant nutrition related strategies will aid in recovering when on a vegan diet.

To know more about vegan dietary supplements, visit –


Geeta Bhatia Thorat

-Expert and Writer

promational banner

Get extra 5% OFF on orders above ₹3000

Get extra 5% OFF on orders above ₹3000