
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.
Vitamin B12/Iron
Vegan (algae) Omega-3
Zinc & Calcium
BCAA's
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
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