Popular fitness dietary recommendations used to heavily recommend that carbs and proteins make up the majority of a person’s diet. However, a growing health and ecological awareness has made more people turn to vegan diets.
If you are vegan or considering a vegan diet but are unsure how to combine your dietary needs with high, calorie-burning workouts, we’re here to help.
Balancing Calorie Needs And Vegan Diet
The first thing that needs to be tackled is your food intake. Something many vegans find difficult when they first transition to an animal-free lifestyle is eating a varied diet – often resorting to pre-packaged vegan foods or eating a few basic foods. This style of eating will leave you sick and unable to engage in any kind of energetic workout as your body will not be adequately fueled.
Instead, we would recommend a balanced diet where 50% of your calories come from carbs, 30% protein, and 20% fat. It will take some trial and error to balance your calorie needs and your diet, so be sure to listen to your body and adjust the ratios as needed.
Eat Nutrient-Packed Vegan Meals For Explosive Workouts
To help you establish some baseline vegan meals, we have sourced a handful of nutrient-dense vegan meals. That way as you go to workout, you will have the energy and power to enjoy a high-calorie burn.
Consistently eating a well-rounded vegan diet can be difficult. Do yourself a favor and start meal planning to make your vegan life easier. Almost all the meals we have listed above can be prepped days in advance of you eating them.
Considerations For Those Blending A Vegan Diet And Fitness
Those pursuing a vegan diet need to be extra careful when it comes to meeting all their nutrition needs. Often, vegan diets are deficient in calcium, B12, zinc, omega-3, and iron. By eating a varied diet like the kind we have laid out above can definitely help. Here are some vegan-friendly foods that will help you make sure you include these vital nutrients in your life are:
- Legumes (navy beans, black beans, nuts, etc.) are excellent sources for the trace minerals calcium, iron, as well as providing plenty of protein and carbs.
- Fortified foods such as milk (almond, soy, hemp, coconut), nutritional yeast, and cereal can help you source B12. As the only natural sources of B12 is in animals, you may need to pick up a B12 vitamin supplement.
- Brussel sprouts, chia seeds, avocados, and walnuts are excellent plant-based sources for omega-3s.
If vegan fitness elites like Patriots quarterback, Tom Brady, ultramarathon legend Scott Jurek, and others can manage to blend their vegan diets with high calorie-burning fitness, you can do it too!