Tagged with 'vegetarian-eating'

If you still think vegans have a hard time being fit and healthy, it’s time to get with the program. Whether they’re smashing world records in endurance or weightlifting, winning bodybuilding competitions or taking home UFC titles, the verdict is in: Muscles don’t need meat.

You might even say the question has become not if you can improve muscle and performance on a vegan diet, but how. Well, the jigsaw puzzle of sports nutrition has a lot of pieces, but probably none is as important as the post-workout meal. (It’s like that really big corner piece.)

Maximize Your Recovery

A 4:1 ratio of carbs to protein has been proven to be really efficient for replenishing amino acids and repairing the muscle that has been broken down during strength training. The basic gist is during exercise, you use up your glycogen (the energy stored in your muscles). After sweating it out, carbs will help replenish this energy, and the protein enhances this process.

But protein and carbs aren’t all we need after a workout. While exercise suppresses inflammation in the long term, the act of exercise damages your muscles. That’s why it’s always a good idea to include foods that support inflammation reduction, like those rich in antioxidants and omega-3 fatty acids. But that said, you don’t want too much fat in the post-workout meal, because it’ll slow your digestion.

So a lot of carbs, a decent amount of protein (10 to 20 grams), lots of antioxidants, and some fat. If that isn’t what vegans do best, we don’t know what is. Fuel your muscles right by including these no-fail foods.

Soba Noodles

Made from buckwheat, soba noodles not only have that 4:1 ratio, they’re also a complete protein. Pair up this Japanese staple with teriyaki mushrooms for a rich, satisfying, meaty dimension, and broccolini and chilis, which have anti-inflammatory properties.

Lentils

Popular as it is, the 4:1 ratio of carbs to protein isn’t gospel. Some people prefer something closer to 2:1 or 3:1, and there are others who think you’ll recover just fine with only carbs and no protein at all. Lentils have about 2.2 grams of carbs for every gram of protein. Combine them with tomatoes, spinach, or other veggies to boost the vitamins, minerals and antioxidants, and you've created an excellent recovery meal.

Tempeh and Butternut Squash

Tempeh has about twice as much protein as carbohydrates. For a yummy post-exercise meal, pair tempeh with butternut squash as a way to crank up your carbs and the sweetness factor.

Steel Cut Oats

With a dietitian-approved 4:1 ratio, steel-cut oats are an awesome choice, despite their lengthier prep time than instant oatmeal—and that’s where the magic of the slow cooker comes in. To liven up your oats, add a combo of cacao powder, a powerful anti-inflammatory agent, and cherries, which help reduce post-workout muscle soreness.

Chickpeas

Chickpeas have a 3:1 ratio which, combined with their almost complete lack of fat, makes them a great choice for refueling post-workout. Add them to salads, dip veggies in hummus, or make a chickpea patty.

Chili

No meat doesn’t mean no chili for vegans. Toss in some black beans and sweet potatoes. Even though black beans have fewer than three grams of carbs for every gram of protein, that just means you have a license to indulge with that warm, comforting sweet potato.

Indian Masoor Dal

An indispensable staple of a nation with more than half a billion vegetarians, masoor dal, or red lentils, is rich in protein. These cook quite a bit faster than the green kind, but the nutrition profile is roughly the same. Dal is beloved as a comfort food--likely because it’s usually made with a generous amount of ghee or fat. To keep things animal-free, try using coconut milk and vegan butter.

Ezekial Bread

Ezekiel bread, made from a tasty mixture of wheat, barley, soybeans, lentils, and millet, contains all the essential amino acids with just the right balance of carbs to protein. A good, old-fashioned sandwich is an easy post-workout weapon of choice since it’s so simple to make and pack in a gym bag. Aside from your typical PB & J, consider giving your sandwich a run for its money with a colorful, flavorful, health-boosting mix of hummus, avocado, sun-dried tomatoes, sauerkraut, and arugula.

Chia Seeds

Tiny as they are, chia seeds are a complete protein, and although they might contain more fat than the ideal post-workout snack (there’s about twice as much fat as there is protein), they’re still a good choice. More than half of the fats are omega-3 fatty acids, and while humans have a harder time absorbing plant-based omega-3s than those found in animal sources, chia seeds are a terrific anti-inflammatory food.

Peas

Pea protein is fast becoming a popular supplement for vegans and non-vegans alike due to its high levels of branch chain amino acids and the fact that, given it’s free of lactose and gluten, it’s easy to digest and very allergy-friendly. In its non-powdered form, peas have a 3:1 carbs to protein ratio. Make a simple, low-fat soup and to make it overflowing with antioxidants, add asparagus, spinach, and garlic.

Smoothie

What ode to the post-workout meal is complete without a protein shake? Smoothies are a really easy way to cram a ton of foods with different health benefits into one easy-to-guzzle package. It’s tough to nail down an exact macronutrient ratio for a shake since it depends largely on the kind of protein powder you use, so it’s worth experimenting with different recipes to find your favorite go-to protein combo.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Recipe modified from greatist.com

A vegetarian eating pattern can be a healthy option. The key is to consume a variety of foods and the right amount of foods to meet your calorie and nutrient needs. These ten tips will give you some ideas for navigating a vegetarian lifestyle.

1. Think about protein

Your protein needs can easily be met by eating a variety of plant foods. Sources of protein for vegetarians include beans and peas, nuts, nut butter, grains, vegetables, and soy products such as tofu, edamame, and tempeh. Lacto-ovo vegetarians also get protein from eggs and dairy foods. 

2. Bone up on sources of calcium

Calcium is used for building bones and teeth. Some vegetarians consume dairy products, which are excellent sources of calcium. Other sources of calcium for vegetarians include calcium-fortified milk (ie: almond, soy, hemp), tofu made with calcium sulfate, calcium-fortified breakfast cereals and orange juice, and some dark-green leafy vegetables (collard, turnip, and mustard greens, bok choy).

3. Make simple changes

Many popular main dishes are or can be vegetarian — such as bean burritos, pasta primavera, veggie pizza, vegetable lasagna, tofu-vegetable stir-fry, and quinoa chili. That’s just lunch or dinner. For breakfast, oatmeal, sweet potato hash, cheesy avocado English muffin, and a smoothie are all nutritious, filling vegetarian options. You may find you enjoy more vegetarian meals than you thought you would.

4. Enjoy a cookout 

For barbecues, try grilled veggie pizzas, Portobello mushrooms, veggie burgers, tofu dogs, grilled and marinated tofu, and fruit kabobs. There a ton of delicious options for grilled veggies, too! An easy side dish is always a good call too.

5. Include beans, peas, and legumes

Because of their high nutrient content, consuming beans and peas is recommended for everyone, vegetarians and non-vegetarians alike. In fact, if you're vegetarian, I recommend eating some type of beans, peas, or legumes everyday. Enjoy some vegetarian chili, three bean salad, or split pea soup. Make a hummus filled pita sandwich or a corn and black bean salad.

6. Try different veggie versions

A variety of vegetarian products look — and may taste — like their non-vegetarian counterparts but are usually lower in saturated fat and contain no cholesterol. For breakfast, try soy-based sausage patties or links. For dinner, rather than hamburgers, try bean burgers or falafel (chickpea patties).

7. Make some small changes at restaurants

Most restaurants can make vegetarian modifications to menu items by substituting meatless sauces or nonmeat items, such as tofu and beans for meat, and adding vegetables or pasta in place of meat. Ask about available vegetarian options.

8. Nuts and seeds make great snacks

Choose unsalted nuts as a snack and use nuts and seeds in salads or main dishes. Add almonds, walnuts, sunflower seeds, pepitas, pistachios, or pecans instead of cheese or meat to a green salad. Nuts are a great source of magnesium, which is a mineral needed to regulate more than 325 enzyme reactions.

9. Get your vitamin B12

Vitamin B12 is needed to form and regenerate red blood cells, to maintain a healthy nervous system, and to improve concentration, memory, and balance. B12 also promotes growth in children, increases energy, and helps protect your brain from shrinking with age. It’s naturally found only in animal products, so vegetarians choose your food carefully to ensure you eat enough vitamin B12. Fortified foods such as breakfast cereals contain B12, along with some soy products and nutritional yeast. Check the Nutrition Facts label for vitamin B12 in fortified products. Taking a vitamin B12 supplement is another option if you don’t consume any animal products. 

10. Check Your Vitamin D Levels

Vegetarian or not, this is one vitamin many people are low in, especially in the winter months. Vitamin D primarily comes from animal foods, but is also found in vitamin D fortified milk, egg yolks, and mushrooms. Vitamin D deficiencies can lead to Seasonal Affective Disorder (SAD), rickets in children, and bone pain and muscle weakness in adults.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods