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Vegan Nutrition: 3 Tips From A Personal Trainer 

Vegan nutrition is always a key talking point when it comes to training. It is important to know the different types of food to make sure your a maximising your body’s potential.  Here are 3 nutrition tips from a vegan personal trainer to help you maximise gains: 

  • Get the right energy

Eating a steak and eating a salad is not the same thing and they do not have the same energy intake. Not having enough energy could be a significant problem as it will impede the growth of muscle and it will determine a continuous sense of tiredness and fatigue. Here are the most high-calorie vegan food that is important to eat regularly: 

    1. Olive and coconut 
    2. Nuts and dried fruits 
    3. Rice and quinoa 
    4. Avocado and sweet potatoes 

Healthy fats are high in calories and can help get more energy too. If the intake is too low, this can lead to a decrease in hormones like testosterone. The most important healthy fat that vegans tend to eat less of is Omega-3. That can be easily found in chia seeds, hemp seeds, flaxseeds, edamame, walnuts, and kidney beans.  

  • Always think about proteins

It is fundamental to get the right amount of protein to build muscle. Legumes, seeds and dried fruit are great to boost the protein intake so here is the complete list of protein-rich food: 

      1. Seitan – main protein is wheat 
      2. Tofu or edamame – both originated from soybeans 
      3. Legumes – lentils, chickpeas, and beans 
      4. Nutritional yeast – it is mostly used to add a “cheese flavour” to recipes 
      5. Nuts and nut butter – also great for fiber 
      6. Vegetables like broccoli, artichokes, asparagus, and spinach 
      7. Seeds – chia seeds and pumpkin seeds 
  • Calcium intake

Calcium is highly important for bones, nerves, and muscles; it is mainly contained in cow milk so it could seem harder for vegans to get it. Although milk contains calcium, it is not the only food that has it. High-calcium vegan food can be: 

    1. Beans, Peas, and Lentils 
    2. Green vegetables – broccoli, kale, and bok choy 
    3. Fruit like blackcurrants, blackberries, and raspberries 
    4. Seeds – sesame seed, chia seeds, and flaxseeds 

Sources: 

  1. https://www.healthline.com/nutrition/protein-for-vegans-vegetarians#section7
  2. https://www.instituteofpersonaltrainers.com/blog/guide-personal-training-vegan-clients
  3. https://www.standard.co.uk/lifestyle/health/meet-the-vegan-personal-trainers-bringing-communities-together-through-fitness-a3540631.html
  4. https://www.medicalnewstoday.com/articles/323144#omega-3-supplements
  5. https://www.vrg.org/nutrition/calcium.php
  6. https://www.healthline.com/nutrition/vegan-calcium-sources#4.-Seeds-

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