2020欧洲杯体育足球比分网

Can You Work Out and Still Maintain a Plant-Based Diet? Yes — Here’s How

Medically reviewed by Carissa Stephens, RN, CCRN, CPNWritten by Sara Zayed Updated on January 10, 2019

2020欧洲杯体育足球比分网If you’re worried about working out while adopting a plant-based diet, especially where protein is concerned, Sara Zayed has you covered. She shares her tips on how to properly fuel your workouts with plant-based foods.

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, 39 percent of Americans were trying to eat more plant-based foods. Moreover, Nielsen also reported that plant-based food options were seeing significant sales growth.

But while this trend is clearly gaining traction, it might leave you with questions about how to make the switch, specifically when refueling before and after workouts. These concerns aren’t uncommon and are often about getting enough protein, micronutrients, or calories.

If your run is longer than an hour, it’s also important to refuel during your session with more carbohydrates to prevent muscle breakdown, which your body will resort to when it runs out of glucose.

While out pounding the pavement, try to avoid fats and proteins, as they lack a sufficient amount of fast-burning carbohydrates.

Foods to eat during your run:

  • dates
  • dried fruit (raisins were my choice)

Foods to eat after your run:

  • a large salad with a base of dark leafy greens, beans, and a handful of nuts (these can help maximize absorption of fat-soluble vitamins)
  • a brown rice-based bowl paired with your choice of vegetables (opt for cruciferous specifically) and beans
  • a smoothie with dark leafy greens, fruits, and seeds

Weightlifting

While weightlifting has grown in popularity over the past few years, specifically among , there’s a lot of misinformation out there about plant-based diets and lifting, primarily about not getting enough protein.

2020欧洲杯体育足球比分网 for muscle health as animal protein. There’s also plenty of options to choose from.

Legumes, nuts, and seeds2020欧洲杯体育足球比分网 are a rich source in particular and have an added advantage: They’re nutrient dense. The more nutrient dense your diet, the better you recover, which can maximize your strength and muscle growth.

And much like circuit training and long-distance running, carbohydrates are still important, so make sure to include them!

Foods to eat before your weightlifting session:

  • whole-grain toast with a nut butter
  • a smoothie with dark leafy greens, high-carb fruits, and nuts
  • whole-grain oatmeal with dried fruit and a nut butter

After a weightlifting session, you’ll want to minimize delayed-onset muscle soreness (DOMS)2020欧洲杯体育足球比分网 and promote muscle recovery and growth. Once again, protein is critical for building and repairing muscle tissue. Foods that are anti-inflammatory and high in antioxidants can protect against and relieve oxidative stress and inflammation.

Foods to eat after your weightlifting session:

  • tofu or edamame (add them to a salad or bake tofu and put it in a whole-wheat wrap)
  • hummus and raw vegetables
  • a smoothie with dark leafy greens, high-carb fruits, and nuts

High-intensity interval training (HIIT)

HIIT, a personal favorite of mine, is centered on fluctuating intensity throughout the workout. Though it’s similar to circuit training in that it can be structured like a circuit, the primary focus during a HIIT workout is on the intensity of the exercises, rather than their associated muscle group.

paired with fruit
  • whole-grain oatmeal with fruit
  • sweet potato
  • fresh fruit
  • After a HIIT workout, you’ll want to keep your energy up and maximize recovery. You can do this by eating whole foods that are rich in carbohydrates, anti-inflammatory properties, and antioxidants.

    Foods to eat after a HIIT session:

    • a smoothie with dark leafy greens, fruits, and seeds
    • whole-grain pasta with tomato sauce and vegetables
    • dates

    Yoga and Pilates

    2020欧洲杯体育足球比分网Compared to the first four workouts, yoga and Pilates are relatively low impact. There is, however, plenty of core-building work involved. Because of this, you’ll still want to make sure to support muscle recovery.

    Foods to eat before yoga or Pilates:

    • a large salad with dark leafy greens and berries
    • whole-grain toast with a banana
    • raw, sliced vegetables

    After a yoga or Pilates class, you want to make sure to reduce oxidative stress and promote recovery. You can do this through choosing foods that are anti-inflammatory and high in antioxidants.

    Foods to eat after yoga or Pilates:

    • a smoothie with dark leafy greens and fruits
    • a brown rice-based bowl paired with your choice of vegetables and beans
    • mixed dark berries (these have the highest antioxidant content of any fruit)
    • sweet potato

    Takeaway

    It’s important to refuel before and after a workout if you’re looking to truly reap the benefits of all your hard work. If, however, you’re looking to change your diet to a plant-based one, it’s even more imperative to know which foods will help you recover properly.

    in 2015. While working full time as an engineer after graduating from college, Zayed received the Plant-Based Nutrition certificate from Cornell University and became an ACSM-certified personal trainer. She resigned from her job to work for Ethos Health, a lifestyle medical practice, as a medical scribe in Long Valley, NJ, and is now in medical school. She’s run eight half-marathons, one full marathon, and strongly believes in the power of whole-food, plant-based nutrition and lifestyle modifications. You can also find her on and subscribe to her .

    Last medically reviewed on January 10, 2019

    Medically reviewed by Carissa Stephens, RN, CCRN, CPNWritten by Sara Zayed Updated on January 10, 2019