Having pre and post workout meals is very important since right nutrition will provide essential nutrients during the play especially when a person is vegan. No delay in timing is preferred since it can lead to delayed recovery, stomach upset etc...
Importance of Pre workout:
Loading up carbohydrates as pre workout is essential since it provides fuel to the body during intense workout. Many people avoid this since they follow a popular myth where fat loss is observed but the sad truth is muscle loss happens and endurance is affected if pre workout is missed. Meals can be kept small so that there is no overloading observed. To be specific, low-glycaemic index (GI) carbohydrates are better than high-GI carbohydrates before endurance-based exercise because low-GI carbs lead to a steady blood sugar level, while high-GI carbohydrates may cause a spike and sudden drop in blood sugar levels – acting to decrease energy levels. Also, to enhance energy levels mix of MCT oils with some anti-oxidants would help to boosts metabolism and support mental health at the same time. Few studies suggests that supplementing with MCT may suppress the use of carbohydrates for energy during exercise due to increased utilization of fatty acids for energy. There are some studies which also shows that intake of Quercetin which is a powerful antioxidant, may improve endurance exercise performance along with increase in VO2 max in healthy, untrained subjects by an average of 3.9 percentage.
In addition, beetroot and beetroot
powder as nutritional supplement has gained attention recently as a
food that can enhance exercise performance. Beetroot contains a high level of
nitrates, which increase blood flow to muscles – enhancing their efficiency
during exercise.
Following are easy to go examples, which can be inculcated in day-to-day
lifestyle -
- Beetroot avocado toast
- Peanut butter banana sandwich
- Baked sweet potatoes with herbs added
- Nuts
- Pasta
Importance of Post workout:
To delay muscle soreness, recover muscles quickly and to avoid compromising results of intense workout, post workout meals are extremely crucial. Incorporating vegan diet with complete amino acid profile especially BCAA with Glutamine, immediately post 20 mins of workout would create magic. This will facilitate better absorption of amino acids by increasing the hormone insulin in the system, increases fuel stores to prevent muscle breakdown, and helps to build lean muscle mass and build strength. Ideally, 20 to 30 grams of carbs and protein after each workout is recommended for quicker recovery. Even a vegan protein supplementation under Dietician recommendation can be taken into consideration.
Examples –
- Baked beans mushroom toast
- Hummus wrap
- Oats with chia seeds
- Plant based protein shake with omega supplementation
- Read Next: Plant-based Diet for Runners
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Whey Protein or Plant Protein
Whey Protein is one of the most popular forms of protein supplements which are consumed by fitness enthusiasts and athletes to build strong muscles. On the other hand, Plant based protein supplements are comparatively new but have soon become the go-to choice of many people for not only muscle strengthening but also bridging all nutritional needs. Let us understand what each protein is in more detail and find out which protein supplements is the best –
Whey Protein Supplements
Milk has two components – whey & casein. When milk is put through a filtration system, you get whey concentrate and then this concentrate is dried and transformed into a variety of protein supplements and powders.
Whey is said to be the complete protein as it has all the nine essential amino acids that our body cannot prepare and help in muscle growth. Higher quantities of BCAAs present in the Whey protein again help in muscle growth and maintenance. Whey contains an amino acid called cysteine, which is the precursor to Glutathione – a powerful antioxidant that aids the detoxification process of the body. Those looking to build strong muscles and a muscular physique generally opt for Whey Protein Supplements.
Plant Protein Supplements
Plant protein as the name suggests is derived from plant sources like brown rice, soy, chia seeds, nuts, seeds, etc. Depending upon the protein source the process of making the protein supplements is determined.
Plant Protein too has several benefits. It too helps in muscle building and strengthening. However, not all amino acids are present in one single protein source and thus, most supplements combine two sources to offer your complete protein with all the essential amino acids to aid muscle growth. In addition, plant protein is easy to digest and found to be an ideal protein source for those who are lactose-intolerant or allergic. It takes care of your complete nutritional needs and boosts immunity as well. Those who are vegan, have a lactose energy or want to fulfil their daily protein requirements generally consume plant based protein supplements.
Which one is the Best? Plant or Whey.
Considering the health benefits of both whey and plant protein, it is safe to say that both are quite effective and nutritious additions that one can make to their diet. For those looking for intense workout and exercise to develop strong muscles, Whey protein supplements will be more suitable but for those who have lactose allergy, vegan or looking to meet their daily nutritional needs, plant protein will be more suitable.
However, you can compare both on a personal level, decide which one suits your requirement, and consume accordingly. If you are still confused, then consume whey protein for a month and plant protein for another month and observe the difference and accordingly select the best one.
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