You can adjust the carbs as needed, placing most of them before and after your workout. I eat an early morning, pre-workout snack before training and then breakfast is my post-workout meal. If you train in the evenings, you can add more carbs to your lunch and dinner and stick to non-starchy carbs for breakfast. Nail down food quality, overall intake, lifestyle choices and hydration first, then you can fine tune with nutrient timing, only if you want to.
It depends on your goals too. If you have fat loss goals, nutrient timing can be more of a factor but overall intake is still going to trump specific nutrient timing. Sometimes we go out for dinner, sometimes we have parties and events and birthdays, life is short. What we do over time, most of the time, is what counts.
7-Day Vegan Diet Plan
How many times a day you eat comes down to personal preference. Overall intake is more important than if you eat 2, 3, 4 or more times a day. As for the meal schedule below, this is just what works for me. If you like to eat before training, have a small meal minutes before you start. This will depend on individual preference and how much time you need to digest. It depends on your goals. If your goal is fat loss and you want to create a weekly calorie deficit, you can reduce carbs on your training days to bring your overall calories down a bit.
I would recommend eating a moderate amount of carbs coming from low-sugar sources such as non-starchy veggies, starchy veggies and some whole grains, legumes and fruit.
Weight Loss & Vegan Diets
You need to create a slight calorie deficit in order to lose weight but lifestyle factors also play a roll. To set yourself up for success, while you could eat junk food and still lose weight, I would recommend focusing on getting protein at every meal, getting your carbohydrates from low-GI, unrefined carbohydrates and eating some healthy fats. From there you can adjust that ratio depending on what works for you while staying within an appropriate amount of calories for your goals. You can use a macro calculator to get a starting point for how much you should be eating.
Macro calculators take factors like age, height, sex, lean body mass and activity into account to predict your overall energy needs. You first determine your BMR, or basal metabolic rate, which is an estimate of the energy requirements needed to maintain vital bodily functions such as breathing and pumping blood, ie.
This is an estimate of the total number of calories you burn each day, including activity. If you have a lot of muscle mass and have been eating enough over the years, you may need more calories to maintain that muscle mass. This is where tracking and monitoring can help determine your unique needs. Listening to your body goes a long way too. All of these aspects of sports nutrition for vegan athletes happen naturally when you eat a wide variety of whole food, plant-based foods and minimize your consumption of highly processed foods.
Please keep in mind everyone is different caloric requirements and macronutrient ratios will vary person to person however we can all benefit from eating nourishing, whole foods.
For now, just now that it is possible, more than possible…in fact, eating plant-based just might become your secret weapon. About Deryn. Connect with me on Instagram , Facebook and Pinterest and read more about me here. Your email address will not be published. This site uses Akismet to reduce spam. Learn how your comment data is processed.
This has been really helpful! I really appreciate your clear and concise writing. Thank you! Thank you for this post. My question is how can a diet be nutritious and healthful if you need to supplement it with the extra protein powders and general vitamin supplements? Thanks for your response! Thank you for sharing all of this! With my body-type being an endomorph I need to eat a low carb higher fat diet and increase by protein as I am weight lifting and doing cardio 6 times a week.
I have struggled with protein and carb macros trying to stay in my limits for the day. I started a vegan diet in Oct but started to realize how many carbs are actually in a cup of beans , quinoa, even fruits and veggies. I stayed stuck at the same weight for 3 months. I then switched back to meat trying to get enough protein and keep my carbs low but this has given me hope that my body type can still stay vegan which is what I want to stay on as meat makes me feel like crap! I was easily going way over what I should be having in a day before as a vegan.
This article has given me hope that I can actually stay vegan while trying to count macros and lose weight with an endomorph body type. Thanks for this great post. Love your blog, very helpful tips. Your recipes are easy and nutritious while also cost saving. Did you really start this article recommending creatine for vegans? You also do not essentially need it to build muscle mass. Furthermore, the one you have linked to is most definitely not even veggie friendly. Ethics in what you post and keeping a very honest page, Be careful of what you are recommending without a license to do so. Most of the supplements you recommended are not the vegan versions.
Vegan Diet Plan - Weight Loss Resources
Not only that there are several companies which certify products for vegans, making sure whats in the bottle is truly vegan. Be more up front and do better reseach. Thanks for your feedback, Callie. I need to update the post and links for sure. I did mention they are only considerations and not required by any means, and that anyone interested in supplements should work with a licensed professional if needed, and do their own research before adding anything to their diet. Anyhow, I appreciate your thoughts! Your recipes are easy and nutritious without being very expensive, which is what i need.
Keep doing what your doing, its greatly appreciated!
Thanks for the comment. Love this post! You emphasize exactly what nutritional sources and eating habits will make for the best lifestyle. Nicely done! Thanks for sharing! Thank you for all your awesome info! I wonder if you could share who your nutritionist is?
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Anne annesgettingfit. Hi Anne, thanks for your comment! All the best! Thank you so much for these tips! Welcome to Running on Real Food! Here you'll find simple, delicious and healthy, plant-based recipes and everything you need to eat, live and thrive.
Chocolate and cookies included. Design by Purr. First time visiting? Disclosure: This post may contain affiliate links. Table of Contents show. Leave a Reply Cancel reply Your email address will not be published. Deryn Macey — August 28, pm Reply. You are very welcome! Elizabeth — February 18, am Reply. Thanks for providing this! Great and awesome post on tips for vegan athletes! This is very informative! John Henkis — November 19, am Reply. And guess what? It works. But the reason that the Vegan Diet is catching on right now is two-fold: One is that people are staying away from meat during the time of COVID, and the other is that the Vegan Diet helps you lose weight and build your immunity.
It's also sustainable, healthy and natural. There is nothing more natural than eating a whole-food plant-based diet low in oils and fats. There's no point system or counting carbs, calories or net-carbs. You fill your plate with plant-based whole foods that are low in oil, minimally cooked, and full of fiber.