If there’s a way of eating that’s core to 2024, it’s a plant-based diet. The growth of ‘plant power’ has been nurtured by studies confirming that vegan and vegetarian diets serve up numerous health benefits. Still, when you think of energising pre- or post-workout sustenance, then beans, hummus and pea milk don’t spring to mind. Yet plant-based fare is being embraced by sport – with the Paris Olympics athletes’ menu this summer greener than ever. As science busts the myth that veganism will hinder your PB, here’s how to consider the contents of your plate to optimise your training schedule.
Growing gains
“Our bodies need a combination of macronutrients and micronutrients,” says Emily, who insists all can come from a vegan diet. “For exercise, carbs are vital as they are the preferred energy source, while protein is key for muscle growth and repair, and fats provide a dense source of calories.” She emphasises the importance of iron, vitamin D, calcium and zinc for performance and injury prevention. Andrea explains, “Carbs are essential for endurance activities, since glycogen stores need replenishing,” recommending 30 to 60 grams of quick-release carbs around a training session, such as a large banana or dried fruit. “Protein needs are higher for strength-based exercises, like lifting weights.” She suggests 20 to 40 grams of protein per meal, equivalent to a pot of edamame beans or an 80g serving of lentils.
There’s a recipe for success when it comes to a vegan diet that supports an active lifestyle. “A good place to start is eating three balanced meals and two snacks per day,” advises Emily. This should include a good mix of fruit and vegetables, starchy carbs like potatoes, pasta, rice and cereals, and protein-rich foods like beans, lentils, tempeh, pea milk and tofu. There should also be small amounts of healthy fats such as vegetable oils, nuts, avocado and seeds, and at least two servings of calcium-rich foods daily – like calcium-fortified dairy alternatives.
Timing is also crucial. “Eating a rich source of carbs with a smaller amount of protein and healthy fats, two to four hours before exercise, is ideal,” notes Emily, recommending meals like a stir fry with rice or noodles, pitta bread with salad, falafel and hummus, or a baked potato with beans and vegan cheese. Always remember to refuel post-exercise with combinations of protein and carbs – such as a banana with soya yogurt and nuts, or a homemade protein flapjack.
Nutrient nous
“There are four micronutrients that are less abundant in vegan diets – selenium, iodine, vitamin D and vitamin B12,” warns Andrea. “All vegans should consider taking them as a supplement or obtaining them through fortified foods.” She states it’s a myth protein is deficient in vegan diets, and such plant-based sources tend to be high in zinc and iron.
There are some star ingredients to stock up on. “Tofu and tempeh are high in protein and contain all nine essential amino acids,” says Emily. “Meanwhile, nut butters – a rich source of healthy fats, as well as vitamins, minerals and fibre – are versatile and can be included in a savoury sauce or spread on toast.”
Vegan diets aren’t, they insist, more expensive. “Try to buy in bulk and batch cook,” says Andrea. “Many supermarkets now have more affordable own-brand vegan ranges.” Similarly, Emily adds: “Cost-effective carbs include dried pasta, rice and oats, while for protein, nutritionally dense beans and pulses are a cheap source. Frozen fruit and vegetables, tinned tomatoes, vegetable oils, peanut butter, coconut milk and a host of herbs and spices are also great kitchen staples.”
