As Steve Pilot, a coach, and nutritionist, I often get asked about the best way to fuel for exercise, especially for those following a plant-based diet.
When it comes to pre-and post-workout nutrition, it's important to first have a solid foundation of whole foods in your diet.
From there, you can tailor your pre-and post-workout meals based on the type of workout you're doing.
For cardio workouts, I recommend eating a balanced meal of healthy complex carbs and easy-to-digest protein about an hour before hitting the gym.
My personal go-to is a bowl of oatmeal with some soy yogurt or hemp hearts.
After a cardio session, replenish with a meal or snack that includes both protein and carbs, such as apple slices with nut butter, almond yogurt with low-sugar granola, or a banana with a handful of nuts.
When it comes to resistance training, protein is king.
Before lifting, make sure to fuel up with both carbs and protein to ensure you have enough energy to power through your workout.
After strength training, focus on good-quality protein and carbs to aid in muscle recovery.
A classic peanut butter and jelly sandwich on whole wheat, or a smoothie made with plant-based protein powder, non-dairy milk, and fruit are great options.
It's important to note that pre-and post-workout meals don't necessarily add extra calories to your diet.
Timing your meals correctly means you don't have to make any changes to your caloric intake.
So, I follow Intermittent Fasting and like to get my sweat on first thing in the morning.
When I'm done with my workout, I reach for a cold and creamy vegan protein shake to refuel.
And for my main meal, I love to chow down on a hearty bowl of oatmeal for dinner.
It's all about keeping things simple and fueling my body with the right nutrients, you know?"
So there you have it, folks. Pre- and post-workout nutrition is made simple for plant-based athletes.
Just fuel up with the right combination of carbs and protein, and you'll be ready to conquer any workout.
And remember, when in doubt, grab a handful of nuts or a tasty smoothie.
Because who doesn't love a good, nutritious snack?
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