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HOW VEGANS CAN STILL HIT THEIR PROTEIN GOAL... Plus a free meal plan to try.

Elliot Hutchinson

Veganism has been around for years, but since 2010 it has seen a boom, mainly among under 35's. An increase in awareness of the nutritional benefits of plant-based diets, greater availability of plant-based meat alternatives & other moral reasons have been the main driving factors. Whatever your beliefs, any gym-goers who are (or have considered being) vegan has most likely considered the protein levels of a vegan diet. Well I'm here to help you perfect your gym nutrition within your plant based diet.


Top vegan protein sources & easy snack ideas

In order to achieve your daily protein targets, vegans will likely require a greater volume of food, as the total protein content of plant-based foods is usually considerably lower. Some vegan foods can be great plant-based protein sources. Daily protein intakes often still fall short due to appetite, so including a soy or pea protein supplement is a smart addition to your daily nutrition.

  • Edamame Beans or Mixed Nuts

  • Soy Yoghurt with Fruit / Chia Seeds

  • Pint of Soy Milk

  • Peanut Butter on Toast

  • Hummus with Veg Sticks

  • Vegan Protein Bars or Smoothies

  • Tofu Wrap


Which supplements should vegans be taking

Aside from protein powders/bars, most vegans are defficient in some other key vitamins & minerals too. These are the top of our list to supplement along side your vegan diet.


Are there benefits to training as a vegan

It's a common misconception that vegan diets don't provide sufficient protein, specifically for muscle growth. However, plant based diets are usually higher in carbohydrates & provide a variety of colourful fruits, vegetables & fibre. This offers a wealth of nutrients, extra energy for training & enhanced recovery sources. By consuming a wide range of vegan protein sources in sufficient quantities, along with protein supplementation, vegan diets can be incredibly beneficial.


On that note, here is a well rounded & protein rich example of a vegan meal plan for you to steal ideas from. If it helped you, please do share this post with a friend. There's now at least 45 other blog posts available for you to get stuck into, so go nuts! See you next week for another.


Elliot Hutchinson // 02.02.2025

© 2024 The Coaching Collective

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