The definitive vegan menu for the most sporty

be vegan It is fully compatible with practicing sports with maximum performance.

Vegan and vegetarian diets are suitable for all stages of the vineto. They are also valid for sportsmen and athletes.

The energy requirements of athletes are higher, but Needs should not be overestimated. Someone who practices sports for pleasure should not vary their diet. Instead an athlete needs to change their nutrient intake.

Vegan menus for sports

We propose two balanced menus: one for aerobic type exercise and one for strength training.

menu for aerobic exercise

This menu is recommended for a long, low-intensity exercise session (running, cycling…).

Breakfast: coffee, tea or other infusion with soy drink, accompanied by whole wheat toast with peanut butter. Midmorning: soy yogurt with a handful of nuts. Meal: Chickpea stew with spinach, salad and fruit for dessert. Snack: banana with a piece of dark chocolate with more than 80% cocoa. Dinner: quinoa with vegetables and grilled tofu, fruit for dessert.

strength training menu

Indicated for short, intense effortssuch as bodybuilding or climbing.

Breakfast: oatmeal porridge with vegetable drink, raisins and nuts. Midmorning: cup of hummus with carrot sticks. Meal: lentils with vegetables and brewer’s yeast, soy yogurt for dessert. Snack: dried fruit with peanuts and fruit. Dinner: Textured soy bolognese lasagna, salad with seeds and fruit for dessert.

Supplements to improve your shape

When assessing what supplements you can consume, you must take into account what nutrients you need and in what dose you should take it.

The beta alanine It is a natural amino acid that is useful in strength sports (weights). It is recommended to consume about 6 g divided into several doses during the day. By increasing strength and power, workouts will be of better quality. However, it can cause tingling in the hands, which is avoided by distributing the dose in different doses.

He creatine monohydrate Helps improve strength, protein synthesis, and glycogen synthesis for muscle recovery. The dose is calculated taking into account body weight: 0.1 g/kg of weight. You can take it both before and after exercise. Its effect increases if you combine it with beta alanine.

These supplements are sold in capsules, are usually synthetically produced, and of plant origin. If you want to make sure that they are vegan, it is best to buy those that incorporate some certification.

Look at what type of carbohydrates appear in the composition of gels and bars. They must contain fast absorption, which will help you obtain immediate energy (glucose, maltose) and slow absorption, with a continuous effect (fructose, galactose or the new generation, amylose type).