• Asian Vegans Forum
  • Forums
  • Events
  • Vegan Jobs
    • Post a Job
    • Job Dashboard
    Sign in Sign up
    • Asian Vegans Forum
    • Forums
    • Events
    • Vegan Jobs
      • Post a Job
      • Job Dashboard

    Tag: nutrition

    vegan gym

    Vegan Gym Nutrition Before and After the Gym

    Even though the stereotypical gym diet is chicken and rice it doesn’t mean you can’t formulate an effective and varied vegan gym nutrition plan. The…

    aidenturnbull October 3, 2020
    0 Comments

    Other Blog posts

    • oats

      Amazing OATS

    • vegan grooming

      Eight must-use vegan products in 2021

    • sustainable fashion

      Sustainable Fashion 101

    • Mince and Tatties

      Vegan Mince & Tatties

    • soy free vegan options

      The Best Soy-Free Vegan Options

    • low cost vegan diet

      Great Low cost vegan diet

    • vegan gym

      Vegan Gym Nutrition Before and After…

    • vegan vitamins

      7 best Vegan Vitamins – What…

    See all
    • Most popular discussions
    • Unanswered discussions

    Let’s get social

    Instagram

    Pumpkin time #vegan #pumpkin #winteriscoming
    You can now advertise jobs on Asian Vegans website #vegan #jobs
    New favourite. Thanks @maxlamanna #vegan #pasta #yummy
    Tempeh stir fry with noodles #tempeh #noodles #asianvegans #asiangirls
    Oats with berries and seeds #vegan @alpro
    Butternut squash and chickpea curry with turmeric rice #curry #vegan
    Join the Asian Vegans community #vegan #asianvegans #asianvegan
    Join the Asian Vegans community #asian #asianvegans #vegan #plantbased #asianfood #asianamerican
    Join the Asian Vegans community #asianvegans #vegan

    Follow

    Recent Comments

    • southall indian food on 40 best Asian Vegan Blogs
    • Jaden on 40 best Asian Vegan Blogs
    • HieuVietnam on Is it Meat?
    • Mandy on Peanut Butter Udon Noodles
    © 2023 - Asian Vegans

    Forum Description

    Even though the stereotypical gym diet is chicken and rice it doesn’t mean you can’t formulate an effective and varied vegan gym nutrition plan. The timing and macronutrients of your pre and post workout meals is important to ensure you get maximum muscle gain from your gym sessions.

    Vegan Gym Pre-workout Nutrition

    First, let’s establish when you should eat your pre workout meal. In order to allow sufficient time for your body to digest a meal and absorb the nutrients into your blood make sure you have a good meal around 3 to 4 hours before you workout. This way you’ll feel the benefit of a good energy supply during your workout and you won’t experience any discomfort as a result of exercising too soon after eating.

    In terms of the contents of your meal, experts suggest that a pre-workout meal should be high in carbohydrates and protein, and low in fat. Complex carbohydrates such as potato or rice give you plenty of energy to stay energised throughout your workout. Protein is essential for repairing and building muscle fibres so make sure your pre-workout meal has plenty of it. Finally, avoid fatty foods as this slows down digestion and could potentially cause discomfort during your workout.

    If you’ve got a morning gym session booked in then any oats based meal is a great way to get the required carbohydrates and protein. Fruit and oatmeal is fantastically nutritious and can be adjusted to your taste.

    https://www.instagram.com/p/CDdeReQpUmB/

    If you are preparing for an evening workout then try a vegan chilli with rice. Beans are packed with good protein and brown rice is a fantastic complex carbohydrate that will allow you to smash your workout.

    Vegan Gym Post-workout Nutrition 

    After a workout it’s best to have a meal as soon as you can. After burning a number of calories and working your muscles nutrition helps replenish your energy supplies and repair your muscles. If you are out and about and know you won’t be eating for a while then a vegan protein shake can be a good way to give your body the nutrients it needs without cooking or preparing a meal.

    vegan gym

    Bear in mind that a big meal and a protein shake is not normally necessary. After consuming a certain amount of protein your body is no longer able to process it effectively so consume one or the other after a workout.

    A post-workout meal should also be high in carbohydrates and protein, a little fat in moderation is also ok (we’re all human). Also don’t neglect hydration, make sure you take plenty of fluids on board as you continue to lose water through sweat after you finish your workout.

    If you are opting for a post-workout shake then soy milk will give you the most protein and is very versatile. For a nutritious post-workout meal consider a lentil Bolognese with pasta or a hearty bean burger with sweet potato fries.

    https://www.instagram.com/p/CBV0lL7IsT5/

    It’s also a good idea to alter the exact nutrients you take in according to the time of day. You need to consume protein throughout the day to ensure you keep adding muscle mass. In the daytime, however, you should concentrate more on carbohydrates to accompany the protein. Later in the day, you should then focus on consuming more healthy fats.

    Low-glycemic carbs during the day give you the energy needed to workout at the peak of your ability. Healthy fats later in the day help to slow digestion. That extends the drip-feed of protein to your body overnight. It also has the added benefit of ensuring you stay feeling full, and aren’t tempted to snack later into the night.

    With vegan foodstuffs becoming more and more common in supermarkets across the world it has never been easier to eat and train well as a vegan athlete. Generally speaking, aim to have your pre-workout meal as early as possible and your post-workout meal or shake shortly after your workout for maximum benefit.

    Sources:

    https://time.com/3387314/eat-before-or-after-workout/

    https://theveganreview.com/dietitian-outlines-the-best-pre-and-post-workout-meals-for-vegan-athletes/

    https://www.vivolife.co.uk/blogs/news/a-nutritionist-s-guide-to-a-vegan-bodybuilding-diet

    Report

    There was a problem reporting this post.

    Harassment or bullying behavior
    Contains mature or sensitive content
    Contains misleading or false information
    Contains abusive or derogatory content
    Contains spam, fake content or potential malware

    Block Member?

    Please confirm you want to block this member.

    You will no longer be able to:

    • See blocked member's posts
    • Mention this member in posts
    • Invite this member to groups
    • Message this member
    • Add this member as a connection

    Please note: This action will also remove this member from your connections and send a report to the site admin. Please allow a few minutes for this process to complete.

    Report

    You have already reported this .