What to Eat Before and After a Workout as a Vegan - Fast&Up

What to Eat Before and After a Workout as a Vegan

Vegan Foods Before And After Workout

Having pre and post workout meals is very important since right nutrition will provide essential nutrients during the play especially when a person is vegan. No delay in timing is preferred since it can lead to delayed recovery, stomach upset etc...

Importance of Pre workout:

Loading up carbohydrates as pre workout is essential since it provides fuel to the body during intense workout. Many people avoid this since they follow a popular myth where fat loss is observed but the sad truth is muscle loss happens and endurance is affected if pre workout is missed. Meals can be kept small so that there is no overloading observed. To be specific, low-glycaemic index (GI) carbohydrates are better than high-GI carbohydrates before endurance-based exercise because low-GI carbs lead to a steady blood sugar level, while high-GI carbohydrates may cause a spike and sudden drop in blood sugar levels – acting to decrease energy levels. Also, to enhance energy levels mix of MCT oils with some anti-oxidants would help to boosts metabolism and support mental health at the same time. Few studies suggests that supplementing with MCT may suppress the use of carbohydrates for energy during exercise due to increased utilization of fatty acids for energy. There are some studies which also shows that intake of Quercetin which is a powerful antioxidant, may improve endurance exercise performance along with increase in VO2 max in healthy, untrained subjects by an average of 3.9 percentage.

Also Read: Vegan Pre-Workout Foods Perfect for Vegan Athletes

In addition, beetroot and beetroot powder as nutritional supplement has gained attention recently as a food that can enhance exercise performance. Beetroot contains a high level of nitrates, which increase blood flow to muscles – enhancing their efficiency during exercise.
Following are easy to go examples, which can be inculcated in day-to-day lifestyle -

  • Beetroot avocado toast
  • Peanut butter banana sandwich
  • Baked sweet potatoes with herbs added
  • Nuts
  • Pasta

Importance of Post workout:

To delay muscle soreness, recover muscles quickly and to avoid compromising results of intense workout, post workout meals are extremely crucial. Incorporating vegan diet with complete amino acid profile especially BCAA with Glutamine, immediately post 20 mins of workout would create magic. This will facilitate better absorption of amino acids by increasing the hormone insulin in the system, increases fuel stores to prevent muscle breakdown, and helps to build lean muscle mass and build strength. Ideally, 20 to 30 grams of carbs and protein after each workout is recommended for quicker recovery. Even a vegan protein supplementation under Dietician recommendation can be taken into consideration.

Importance Of Post Workout Supplements

Examples –

  1. Baked beans mushroom toast
  2. Hummus wrap
  3. Oats with chia seeds
  4. Plant based protein shake with omega supplementation
  5. Read Next: Plant-based Diet for Runners

To know about vegan diet, visit – www.fastandup.in.


REFERENCES –

https://www.ansperformance.com/blogs/articles/a-vegan-s-guide-on-what-to-eat-before-and-after-workout

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665027/

https://www.beachbodyondemand.com/blog/should-you-supplement-with-quercetin

https://www.myprotein.co.in/blog/nutrition/vegan-pre-workout-foods/


Geeta Bhatia Thorat

-Expert and Writer

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