Hello again, my friends! It’s been a while, not too long, but long enough for me to share two vegan food recipes today! One will be a vegan cheesy lentil toss and the other a simple vegan zucchini protein brownie. This will be a two part post; part one where I explain how I eat in regards to fitness and part two where I share the recipes.
Vegan Eating for Fitness Lifestyle
As this is a one-stop-blog for health, fitness, and good eats, I am going to share why I chose these two vegan recipes. Lately, I’ve been focusing a lot on monitoring the amount of carbs and protein I consume. This is not to say I am closely monitoring the amount per grams, but by what feels good. What feels good is always different for every person.
Food is energy for all the physical activity we do, especially body training. It provides the raw materials for building and repairing muscle fibers. Muscle fibers are rich with protein tissue so the best way to rebuild muscle is to add protein. It’s important to note the timing of protein consumption can make a difference in building muscle and post-workout recovery.
As a general ratio, because some people prefer exact numbers, most sources suggest .25 (cutting) to .50 (mass gaining) per pound of lean body mass. Carbs to protein should be in a ratio of 2 to 1. So a person of 145 pounds should consume 37 grams carbs and 19 grams protein when trying to cut mass and 73 grams carbs and 37 grams protein when trying to gain mass, optimally within 30 minutes of training.
But that’s math I don’t want to keep track of, so personally, I generalize and guess-timate.
For me, I like to eat a good amount of carbs and light protein in the morning before I work out. Preferably white carbs because they are more digestable than whole carbs.
When I do mostly cardio and not muscle training, I like to focus on eating carbs over protein for a quick energy refuel.
After a workout with lifting and muscle building, I like to eat a heavy amount of carbs and a good amount of protein. The protein helps to ensure that my efforts to gain muscle are not in vain. While the carbs keep me from going into total fatigue and what feels like body shock.
In case you haven’t found out yet, there are so many ways to get vegan protein into one’s diet… Beans, nuts, hummus, nut butters, quinoa, hemp seeds, flax seeds, chia seeds, soy, even vegetables have protein! Check out some ideas.
Vegan Pre Workout Meal Ideas: 30 mins
- Smoothies with nut butter/added protein
- Dates stuffed with nut butter
- A handful of nuts
- White toast with nut butter
- Banana topped with nut butter and chia seeds (recommended to cut and eat with chopsticks)
- Zucchini protein brownie
- The smoothie, dates and fruit offer quick digesting carb/sugars for energy throughout the workout.
- The nut butter, has protein to help maintain muscle mass and help that full feeling stay around.
Vegan Pre Workout Meal Ideas: 1-2 Hours
- Potatoes and vegetables
- Rice and protein
- Sandwiches with protein
- If eating more than an hour before working out, most things will have digested by the workout time, so anything is game.
- This is important to remember to schedule when to eat heavy before working out. When one eats heavy the body spends energy digesting food when it would be better spent directed at training.
Vegan Post Workout Meal Ideas: for best results, within 30 mins
- Veggie Burgers
- Rice and protein
- Chili over rice or with added quinoa
- Cheesy lentil toss
- I usually bring a bag of nuts or seeds with me when I train so I can get protein in quick if I don’t have food ready or if I’m not ordering out.
Okay, enough of this nutrient talk and onto the good stuff! Stick around for Part 2!
I hope we can all eat with intention today…
Namaste, from my heart to yours,
<3 Glitterfly Jessa