Exercising when you are on vegan diet or this is your permanent choice is not impossible, follow the list bellow to fell even better.
1.Opt for low intensity, low frequency and short duration workouts
It’s important to start slow if you’re adopting a new exercise routine. Easing yourself into exercise can help to build up muscle strength over time and aid recovery.
In order to make sure you’re not overexerting yourself to begin with, opt for short, lower intensity and lower frequency workouts. Exercise for around 30-45 minutes per session and lift heavy weights for fewer reps.
This is the optimal level of exercise to help you gain muscle without putting too much pressure on your body.
2.Get sufficient calories
The very first thing you must do as a vegan bodybuilder is make sure that you get enough calories. According to Michelle Loy, Nutritionist for Go Wellness in Huntington Beach, if you don't take in enough calories on a regular basis your body is more likely to turn to incoming protein for fuel and you may see a deficit forming.
3..Eat the right pre-workout foods
In order to make the most of your workout, it’s essential to fuel your body with the right foods. This can help to improve your performance whilst exercising and give you the energy to see your workout right through until the end.
Your main food focus before a gym-session should be carbs. More specifically, a 3:1 ratio of carbs to protein. However, make sure to keep your food-intake light so you don’t experience any crippling stomach cramps during your workout!
4.Utilize soy protein powders
It's a wise move to make use of soy protein powders. These will dramatically help to boost your protein intake, and they are quick and convenient. As long as you make sure to mix them up with other sources of protein, they are a 'must have' for your daily diet.
5.Take an extra rest day (or two!)
When you’re passionate about exercise, it can be difficult to remember that rest is just as important as keeping fit.
It’s crucial to give your muscles that extra time to recover, so take as much time as you need to make sure your body is ready to hit the gym for your next session.
On your rest days you should feel comfortable and relaxed and you don’t have to avoid exercise completely. Instead, opt for low-intensity exercise such as yoga or walking to remain active whilst giving your muscle times to rest.
Exercising on a vegan diet shouldn’t be complicated. Simply keep your body fueled with a high quantity of high-quality foods and you’ll be right on track to achieve your fitness goals, and hopefully exceed them!