The key to proper nutrition when building lean muscle and dropping body fat is clean eating and having a proper intake of protein, fats and carbs specific to the goals you wanna reach.
Let’s look into what the essentials are for a balanced vegan diet – ensuring the best nutrition, and balancing out our macronutrients the same way we would balance a diet that would include meat.
Here’s a list of the best fats, proteins and carbs to include with an active vegan lifestyle, making sure you include a variety of foods into your diet every day and getting at least
1g of protein pound of body weight.
Vegetables like broccoli, spinach, kale, asparagus, beets, carrots and tomatoes.
Fruits like banana, strawberries, oranges, pineapple, grapefruit and apples.
Keep your hard-earned muscle by eating enough calories, and ensuring you’re getting enough variety of good quality protein. A mix of good quality protein will provide all essential amino acids our bodies needs for muscle growth, repair and feeling your best.
During workouts, whether its weight training or cardio, we recommend taking BCAA’S. Mix a serving with 3 cups of water and sip before training, during training and after. BCAA’S will help fuel your body by:
Reducing muscle and protein breakdown, helps with better muscle recovery, and fights fatigue during your workout so you can run that extra mile, or push those extra reps.
Check out this meal plan we’ve created for a vegan athlete:
Oatmeal with protein powder, almond milk, chia seeds, and strawberries
A serving of BCAA’s with water and electrolytes
Whole Wheat toast with peanut butter and banana and a protein shake
Salad with quinoa, spinach, chickpeas, peas, beets, and pumpkin seeds, and walnuts
Celery and Hummus
Tofu Burger with portobello mushroom, sweet potatoes, avocado and broccoli
Dark chocolate and Dates
Whether you’re goal is to lose body fat or build muscle we create meals plans specific to those goals, email us at firstname.lastname@example.org to figure out what how many macronutrients you should be eating daily to hit those goals.