Plant-based nutrition to fuel your workouts

Protein: the misunderstood macronutrient

When it comes to fitness nutrition, protein usually takes centre stage – and for good reason: it’s essential for muscle repair and growth. But despite some common misconceptions, getting enough protein on a plant-based diet is easy.

Great sources of plant-based protein include:

• Tofu and tempeh are both highly versatile protein sources, containing a good balance of all nine essential amino acids.²
• Quinoa, a pseudo-grain that’s also an ideal source of protein, contains a good balance of all nine essential amino acids.³
• Legumes such as lentils, chickpeas, and black beans are all good sources of protein and packed with micronutrients.
• Whole-grains, although primarily a source of complex carbohydrates, also contain substantial amounts of protein, and when paired with legumes, provide the right amount of all nine essential amino acids.⁴
• Nuts, seeds, and nut butters are all protein-rich, and perfect for a snack or adding to meals.

Plant proteins can be just as effective for muscle repair as animal proteins. By combining different plant proteins throughout the day, you’ll get all the amino acids your body needs.⁵

Soya is well known for being a great protein source and contains a good balance of all nine essential amino acids, making it particularly effective for muscle repair and recovery. But, although the focus is usually on soya when it comes to protein, there are other nuts and seeds that are well balanced and have an optimal amino acid profile: hemp seeds and cashew nuts are good examples. Peas are another good source of protein, especially when paired with grains in order to balance the relative levels of the amino acids methionine and cysteine.

Pre-workout fuel: energise with the right carbs

Carbohydrates are your body’s primary energy source during exercise. Opt for whole or minimally processed carbs, as they provide a steady and sustainable energy release without causing spikes and crashes. Great pre-workout options include:

• Bananas with a smear of peanut butter.
• Oats with a sprinkle of nuts and dried fruit, perhaps with some plant-based milk or yoghurt.
• Sweet potatoes, a great source of complex carbs, which can be batch cooked and eaten cold with a little dressing, just like ordinary potatoes.

These foods provide a steady release of energy, helping you to stay strong throughout your workout.

Some sports-nutrition truths

Truth 1: A plant-based diet can provide all the protein your body needs.
Numerous plant-based foods are protein-rich, while protein supplements based on soya, peas, or rice are useful for athletes looking for a concentrated protein boost.

Truth 2: A plant-based diet can provide all the energy you need for workouts and recovery.
Whole-food carbs, healthy fats, and protein provide sustainable energy without the crash. And if you need further inspiration, look at the growing number of elite plant-based athletes who thrive on this way of eating – clear evidence that plant-based diets can power performance at any level.

Truth 3: A plant-based diet provides all the nutrients your body needs for healthy muscle growth.
Scientific studies, along with the growing number of vegan professional athletes, confirm that plant protein supports muscle development effectively.^{6 7}

3 key tips for plant-based fitness 

• Focus on variety: Incorporate a wide range of foods to cover all your nutritional needs.
• Plan ahead: Getting into the habit of prepping snacks and meals will ensure that you always have something nutritious on hand.
• Listen to your body: Adjust your intake based on your activity levels and how your body feels.

By fuelling your workouts with plant-based foods, you’re supporting your fitness goals while contributing to a healthier planet. Start making the shift to plant-based eating today! It’s a win-win for you and the environment. 

Simon Middleton

Senior Writer