If you are physically active and are adopting or already following a vegan diet, you have probably heard questions like: "But where do you get the proteins from?" or "Is it possible to gain muscle mass without meat?". The answer is a resounding yes! A vegan diet can provide all the nutrients you need to support your workouts and promote muscle gain – as long as it is well planned.
In this article, we'll explore the ideal vegan foods for athletes and active people that help build muscle, increase energy, and improve physical performance.
1. The Importance of Protein in Vegan Training
Protein is essential for muscle gain and recovery. Luckily, there are many high-quality vegan protein sources. Here are some of the best options:
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Tofu and Tempeh
Both are derived from soybeans and are rich in complete proteins (containing all essential amino acids). Tempeh also has extra fiber that aids digestion.- Amount of protein: 10 to 19g per 100g (depending on preparation).
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Legumes
Chickpeas, lentils, beans (black, white, pinto), peas, and edamame are excellent sources. Combine them with grains like rice or quinoa for complete protein.- Amount of protein: 6 to 9g per 100g cooked.
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Seitan
Made from gluten, it is one of the largest sources of protein in the vegan diet, with a texture similar to meat.- Amount of protein: 20 to 25g per 100g.
2. Carbohydrates: The Basis of Energy
To train intensely, you need carbohydrates as your main fuel. Prioritize complex carbohydrates that provide sustained energy:
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Sweet potato
Rich in low glycemic index carbohydrates, it provides energy for longer. -
Oat
Ideal for breakfast or pre-workout, it is rich in fiber and B vitamins. -
Banana
A great pre-workout snack, packed with potassium and quick carbs.
3. Healthy Sources of Fats
Healthy fats play an important role in hormone production and muscle recovery. Good choices include:
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Avocado
Rich in monounsaturated fats that help with post-workout recovery. -
Oilseeds (chestnuts, walnuts, almonds)
Great as a snack or added to smoothies, they provide energy and help fight inflammation. -
Flax, chia and hemp seeds
They are rich in omega-3, which helps with muscle recovery and joint health.
4. Vegan Superfoods and Supplements
Certain foods and supplements can give your fitness diet an extra boost:
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Nutritional Yeast
Rich in protein and vitamin B12, it is perfect for sprinkling on dishes such as soups, pasta or salads. -
Spirulina
Seaweed with a high concentration of proteins and essential micronutrients. -
Vegan Protein Powders
Made from peas, rice or hemp, they are excellent for post-workout shakes, helping with recovery and muscle mass gain.
5. Extra Tips for Those Who Train
- Hydration is essential. Combine water with natural juices or drinks rich in electrolytes to replenish mineral salts.
- Consume protein at every meal. This helps keep your muscles in a constant state of recovery.
- Plan ahead. Prepare meals in advance to avoid resorting to less healthy options.
With these foods and tips, you can have a vegan diet that meets your energy and muscle gain needs. On our website, you will find several of these options to make your fitness routine easier. Give it a try and see how veganism can transform your health and performance!