Hi, friends! I know a lot of us work out regularly or are going to exercise. That’s a really great idea and I’m all for sport. Actually, I try to attend the gym four times a week and I like running in the morning. It gives me energy for the rest of my day.
Everyone has own reasons to go to the gym. Someone wants to lose weight, someone wants to maintain good health and so on.
If you are vegan or eating a plant-based diet, you must understand some precautions which help you to balance your workouts with the lifestyle and get the desired result.
In spite your eating habits you should not forget in any case that your organism must obtain the right amount of vitamins, minerals, and amino acids if you exercise.
There are three main categories of exercise which are differing from each other and need some special eating tips. Aerobic, bone-strengthening and muscle-building… So, what form do you prefer? Make up your mind! Aerobic may be riding a bike, basketball, swimming and jogging. Maybe you’d like to make your bones more strengthen thus start playing tennis or doing gymnastics. Or it would be better to build muscle with the help of sit-ups, weight lifting, or push-ups. Of course, you can combine them as I do. But don’t forget about right nutrition! The main nutrients that your body must obtain are calcium, vitamin B-12, vitamin D, protein, iron, omega-3 fatty acids, and many other amino acids.
If you’re going to start weight training, you must include to your everyday menu, such veggies and fruits as broccoli, spinach, kale, bananas, blueberries, pineapples, peaches, and cherries. Protein is necessary for muscle growth. Peanut butter, nuts, flax seeds, flaxseed oils, and quinoa contain a lot of it. Most of these products also contain good levels of amino acids.
If you prefer aerobic or bone-strengthening, remember that you need calcium first of all. Thus, the staple foods for endurance athletes are all kinds of raw fruits, raw and cooked vegetables, different beans, lentils, chickpeas, brown rice, almond butter, sunflower butter, almonds, cashews, walnuts, coconut, and olive oils.
Vitamin D is needed for the absorption of calcium. A perfect vegan way to obtain this vitamin is being outside in the sunlight. Also, you can get it by eating soybeans, spinach, and collard greens.
To avoid anemia and exhaustion, you must eat the foods which contain iron. These are different kinds of nuts, seedless raisins, and dried apricots.
When you start to train regularly, it’s truly important for vegans to draw attention to their nutrition requirements.
I think everyone must be physically active and spend at least 30 minutes a day in the sports gym or running track. You don’t have to eat meat to build muscle or strengthen your bones. All you need is to choose the right foods.
Written by Nancy Cooper