By Team Muscletrail
10 September, 2022
Is Post Workout Recovery with Vegan Protein Possible?
By Team Muscletrail
It is a myth that vegan or vegetarian athletes struggle to fulfill their protein requirements. The truth is that people can easily get their protein from plants and meat-free foods that works wonders for their overall health, and post-workout muscle recovery. And yes, plant-based protein is as effective as meat-based protein. According to multiple studies by renowned nutritionists, tofu, soy, quinoa, and other vegan foods have as much protein (or more) as meat. Many famous and successful athletes and sportspersons follow plant-based diets, including none other than Venus Williams, Lewis Hamilton, Sunil Chhetri, and Virat Kohli.
Diet is an equally important thing for athletes, people who frequently exercise, and for everybody, in general. There’s a popular saying that goes, “what you eat is what you become”. Nutrients are important in shaping the way your body looks from the outside and feels from the inside. It can impact your energy levels, mood, and even cognitive abilities.
For athletes who work out regularly in the gym, nutrition becomes even more important. In order to make that exercise make sense, you need to load up on your protein intake. And for vegan athletes out there, getting that protein is no longer a stressful job. With plenty of vegan-friendly food options, vegan athletes can tend to their post-workout recovery needs better.
Recovery With Plant-Based Diet
Muscle recovery and growth depend a great deal on the amount of protein you’re consuming. There are nine essential amino acids that your body needs to get the adequate amount of protein possible. Branch Chain Amino Acids (BCAA) are also needed to drive muscle growth. Then, leucine is another component that the muscles exhaust during exercise. To fulfill the requirement of these components, you must consume some sort of protein or carbohydrates to get your energy back again after your exercising session.
Now, let’s talk about some protein-rich vegan food items.
Top Vegan Food Items Rich in Protein
Oats fulfill high protein needs and can fill you up with energy in a short while. They are simple, quick, and easy to make, and can be altered to different tastes. Oats are also light on the gut and provide instant energy.
All nuts, particularly peanuts, can be a rich source of protein. They are great snackables and can easily be incorporated into other food items. Add them to your smoothies or to your cereal or acai bowls for breakfast. You can even get some nutty protein bars to munch on in between meals.
Pulses are a simple vegan option to obtain protein. Versatile in range and delicious in taste, pulses have high nutritional value that can benefit your health immensely. Some pulses you must include in your diet are lentils, beans, chickpeas, etc.
Tofu is a tender soy product that is used widely to fulfill protein requirements by people who follow vegan diets. All soy products are nutritionally rich. Stir fry them to add them in your soup, salads, or other dishes.
Quinoa is a great source of protein and an amazing alternative to other grains. It is loved by health-conscious consumers. This is also an easy-to-incorporate ingredient that you can combine with other ingredients to create a delicious meal or snack for yourself.
Is that All?
You thought that’s all the options you have to get protein as a vegan? Nah. There are many more products like brown rice, chia seeds, hemp seeds, sprouts, and more that you can consume as a vegan. Getting plant-based Isolate Whey protein is not boring but fun. You can be as creative as you want with your ingredients and create amazing recipes for your protein-rich snacks and meals.