Vegan diet and strength training – what should be kept in mind?

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There is a belief that the diet of people who do strength training should be rich in meat. Nothing could be further from the truth. With conscious nutrition, we are able to combine veganism with intense physical activity. In what way? We answer this question in the following article.

Veganism among athletes is increasingly popular. This phenomenon causes considerable surprise among many. After all, the diet of physically active people should be rich in meat, which promotes muscle mass gain. Its absence is also associated with anemia and lack of strength. However, meat can be successfully replaced with other ingredients that provide the same nutrients.

During strength training, our body takes energy from three caloric sources: proteins, carbohydrates and fats. It is these macronutrients that you should focus on when determining your daily menu.

Protein in a vegan diet

In order for muscles to develop properly, it is necessary to supply our body with adequate amounts of protein. According to research, the daily intake of this component should not exceed 0.8-1 g per kilogram of body weight. Thus, a person who weighs 85 kg should take in 70-85 g of protein per day. In order for this component to be best absorbed by the body, 20-30 g should be consumed at each meal.

In order for the protein level in our body to be satisfied, we should eat products that contain large amounts of protein. These include, for example, dairy products, soy products, beans, lentils and nuts. Protein should be drawn from a variety of sources for a properly balanced diet.

Carbohydrates in a vegan diet

Opinions on the presence of carbohydrates in a vegan diet are divided. That’s why a division has been made into a high carb diet, a low carb diet and a vege-keto diet.

It is from carbohydrates that our body gets the most energy, especially during intense workouts. So it’s a good idea to supplement calories from simple carbohydrates before a workout. They include, among others, fruits. After you finish exercising, it is good to eat a meal rich in complex carbohydrates, such as porridge, rice or oatmeal.

Fats in a vegan diet

Fats are the most caloric macronutrient in our diet. It is estimated that 1 gram of them contains as much as 9 kcal. Fats have an anti-inflammatory effect, counteract diseases of the circulatory system, support the absorption of vitamins and take care of the proper functioning of the brain.

We burn the most fats in aerobic exercise. To replenish them and thus ensure their proper level in the body, include nuts, vegetable oils and avocados in your daily diet.

Adequate hydration levels in a vegan diet

We must not forget that our muscles are made up of 80% water. Lack of adequate hydration can lead to dehydration, resulting in headaches, exhaustion and problems with concentration. It is estimated that a person should drink 1.5 liters of water a day, but for physically active people, the demand increases.

main photo: Pelzer

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