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Plant-based food and sport: How do they complement each other?

We often have questions regarding sports and plant-based food nutrition, and today we want to help you solve all of them. If you know how to plan well, it’s easy to lead an active lifestyle and maintain your type of diet!

For a long time, it has been thought that athletes need more protein than the rest of the population. The truth is that athletes, even those who are physically trained, need a certain amount of protein that can be easily obtained by eating healthy foods and increasing portions.

Plant-based foodies are great for athletes of all levels because they allow you to have better energy levels, optimize the recovery process, reduce the risk of injury and facilitate your recovery, in addition to maintaining better overall health.

This type of diet reduces the risk of getting sick during competition or intense training. In addition, vegan athletes perform better because plant-based foods provide you with all the nutrients you need to stay healthy, competitive, strong and reduce saturated fats, cholesterol and other contaminants in meat and dairy products.

As a general rule, vegan athletes also have better cardiovascular fitness and endurance. So, all this is already helping you to achieve your peak athletic performance.

Don’t forget that vegetable protein, as long as you have a balanced diet, is of the same quality as animal protein. You just have to know where to find these nutrients, so you must have very present cereals such as wheat, rice, rye, oats, corn, millet, quinoa, buckwheat, etc.. As well as legumes to supplement your diet.

Here are some simple tips to keep in mind for your vegan sports nutrition:

– Don’t eat junk food, as these foods are loaded with very low-quality nutrients and harmful preservatives.

– Include plenty of fresh fruits and vegetables as they will increase the supply of vitamins.

– Stay hydrated

– Don’t forget to include healthy fats such as avocado or olive oil in your diet.

Bodybuilding and veganism, can you gain muscle mass if you are vegan?

Of course you can, living a vegan lifestyle is not incompatible with bodybuilding exercises and, in many cases, you can achieve better results than with an omnivorous diet.

It is important that you pay attention to fats rich in Omega3, because they help prepare the muscle for growth, so you should include in your diet foods containing this type of fatty acid.

Omega3 is present in almonds, coconut, walnuts, peanuts, avocado, etc. And of course, in peas, which are the basis of the protein we use in RealVegy for all our products.

If you practice sports to lose weight, what should your diet be like?

A false myth is that just by changing from an omnivorous to a vegan diet you will lose weight; and that is not true. The secret to weight loss lies in altering the balance between the calories you eat and the calories you consume, so that you spend more than you eat.

Therefore, if this is your goal, sports practice will help you especially, since it will make you spend more calories and will help you in your weight loss process. And, in addition, sport increases your self-esteem and, above all, increases your production of antibodies and makes you healthier in general.

It will help you in the process to eat green leafy vegetables and, of course, reduce your sugar intake.

What should you eat before doing sports if you are vegan?

Training sessions are sometimes exhausting, so it is very important that you prepare for them; both to perform at your best and so that you can face them in the best way. Therefore, it is important that the last food intake before doing sport is more specific.

First of all, this is where you should include the largest load of carbohydrates in your diet, as they are assimilated very quickly and help you feel less tired during training.

In the group of foods rich in carbohydrates are sweet potatoes, potatoes, pasta, muesli and bread among others. Remember to always opt for whole-grain foods, as they provide you with extra fiber.

On the other hand, you have to increase your protein intake before training, as they help you when it comes to muscle building. As protein-rich foods you can opt for: tofu, seitan, soy, quinoa, etc.

What are our recommendations?

Our main recommendation is that you forget the false myths, that you do your research and, above all, that you enjoy your sports practice. After all, at RealVegy we understand that leading an active and healthy lifestyle is complementary to being a responsible consumer.


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