‘Where do you get your protein?’ is probably the most common question every vegan gets asked. And none more so than athletes and regular exercisers. Dietary protein is needed to repair muscle cells damaged during intense exercise as well as to build new muscle proteins. But can you get enough protein from plant-based foods for optimal performance and recovery?
Getting enough protein in your diet is important for everyone – but especially for athletes. Along with helping you feel fuller for longer, this macronutrient helps build and repair your muscles, cartilage, ligaments after a tough workout. Even if you hit the recommended guidelines, you may not be getting enough protein to recover fully from your workouts. According to the International Society of Sports Nutrition, athletes need more protein than the average person and recommends consuming between 1.4g and 2g of protein per kilogram a day
One of the biggest myths surrounding vegetarian and vegan diets is that they cannot supply enough protein for optimal performance. But this simply isn’t true. Thanks to documentaries like The Game Changers and the growing list of high-profile sportspeople who attribute their recent success to the benefits of a plant-based diet – Chris Froome, Venus…
More than ever, young high performance athletes I advise are keen to give protein supplements a try. After all protein products are everywhere – in local shops, sports centres and cafes – and so widely promoted that it’s hard to believe that anyone isn’t taking them. Will they make me stronger, help me…
Many people worry that you can’t build muscle on a plant-based diet. This comes as vegetarian and vegan diets have become more popular than ever among athletes and regular exercisers. This may be for health reasons or concerns about animal welfare, cost, sustainability or the environment. The question is whether plant proteins are as…
10th August 2015 Swig a protein drink after your workout? And another one mid-morning to boost muscle growth? Then again before bedtime to ensure your muscles continue growing while you sleep? Well, you’re not alone. More and more men are gearing up their use of protein drinks and other legal bodybuilding supplements in their quest…
13 January 2014 3 ways to beat exercise fatigue and maximise your performance Do your workouts frequently leave you feeling fatigued and struggling to recover before the next session? Then read on… Rehydrate Failure to replenish fluids and fuel after training can quickly result in sore muscles, fatigue and under-performance at your next training session….
3 April 2013 When it comes to muscle recovery the timing of your protein intake and the type of protein are just as important as the total amount eaten. In a recent study, a group of Canadian and Australian researchers found that four 20g doses of protein evenly spaced through the day is optimal for…
