Post-Workout Recovery with Vegan Protein Done Right

Protein supplementation or a high protein diet is a must for those who train on a regular basis. When we think of proteins, we commonly think of animal-based proteins like meat, poultry, eggs, or dairy products. Even the most common and popular supplements contain whey protein which is a derivative of milk. In this article we are discussing about post workout recovery.

However, with many athletes switching to vegan diets, there is increasing interest in plant-based high-protein vegan foods. They are known to be a healthier option as well. If you are wondering how to make your vegan diet compatible with your hardcore workout, here is a complete guide for you. 

Can You Get Your Proteins From a Complete Vegan Diet? 

It is rooted in most of our thinking that plants do not give you protein. This is why, if you are a vegan, you have probably been asked where you get your proteins quite often. According to the British Dietetic Association and the Academy of Nutrition and Dietetics, it is possible to even for professional athletes to fulfill their protein requirement with a vegan diet. 

With top athletes like Venus Williams and boxer David Haye following a vegan diet, you can be sure that plant-based protein after a workout is a great way of recovery, muscle development, and enhanced performance. 

The Complete and Incomplete Protein Debate

For most vegans, the fact that plant-based proteins are incomplete proteins often springs doubts about their efficacy in muscle recovery. Now proteins are made of 20 types of amino acids out of which only 9 are considered essential amino acids. This means that your body cannot produce them. So, you need to include them as part of your diet. Most animal-based proteins provide a single source with all the 9 amino acids, making them complete proteins. 

However, when it comes to recovery, there are only certain types of amino acids that play an important role. This includes Leucine which is the primary BCAA or Branched Chain Amino Acid. 

High-protein vegan foods like peanuts, hemp protein powders, soybeans, and pea protein powders have a good content of leucine. This is the amino acid responsible for muscle recovery as it is used up the most when you work out. 

Therefore, it is not necessary for you to get all the 9 essential amino acids from a single source each time. This is where the need for a vegan post-workout supplement comes up. You can consume it at your convenience post-workout and remain stress-free about your protein intake. 

Whatever you pick, as long as you get different varieties of plant proteins in your diet, you will be able to have a perfectly healthy and active lifestyle, even if you choose to go vegan.

Thumb Rules To Effectively Use Plant-based Protein After Workout For Recovery

In order to help your muscles recover quickly and also ensure noticeable muscle development, here are some thumb rules that you should follow: 

• Consume your vegan protein powder within the post-workout window: There is a window of 15-30 minutes post-workout after which muscle loss begins. This happens when structural amino acids are used up for recovery. Making sure that you get a good protein source within this window accelerates the recovery process. This includes any vegan protein or powder of your choice. 
• Make sure it is easy to absorb: The faster the muscles are replenished with the nutrients that they need, the faster they start recovering. Consuming solid foods after your workout slows down this process as the food needs to be broken down first before the protein can get into action. Instead, smoothies or juices that contain one of the best vegan post-workout supplements rich in plant protein and vegetarian vitamin c are ideal. The biggest advantage for vegans is that these smoothies and drinks do not contain dairy which is extremely hard to digest. 
• Drink a lot of water: When you workout, your body loses a lot of water through sweat. Water acts as a medium that transports nutrients to various parts of the body. So, if you allow yourself to get dehydrated after a workout, even the best protein source is not good enough. Consume electrolytes or drink 2 cups of water for every pound of bodyweight that you lose when you train. It is best to consume this recommended amount of water during the training session. 

Choose The Right Vegan Protein Powder or Sources 

Of course, you need to include plant-based sources of high-protein vegan foods to optimize your recovery diet. Here are some options for you: 

• Pulses: These are seeds that grow inside a pod. Lentils, beans, and peas are categorized as pulses and are among the best protein sources for vegans. For instance, just one cup of lentils can give you approximately 9g of protein. 
• Whole grains: Whole grains like oats have gained the reputation of being the favorite breakfast of athletes. They not only load you with protein but also give you a reliable source of fiber which keeps you feeling fuller for longer. 
• Tofu: Made with soya beans, tofu and tempeh are great sources of protein. With 100g, you get about 8g of protein. Since it is also tasty and versatile, it is very easy to include in your diet. 
• Nuts and seeds: Hemp seeds, chia seeds, almonds, cashews, and other forms of nuts and seeds are great additions to your diet. They can be used in salads or smoothies to top off your meal plan with extra protein. You can also use nut butters which are just as effective. 

Ideally, you need 1g of protein per kilogram of bodyweight. If you feel like a regular diet does not allow you to meet this requirement. Adding a reliable vegan, post-workout supplement like bGreen Plant Protein by MuscleBlaze is just what you need. It is one of the best vegan post-workout supplements that provide you with a single concentrated protein source.