by Monica Heinrichs

Meat continues to rank at the top of America’s choices for protein; however, more and more people are considering plant-based proteins as a real option for their health. Plant-based nutrition, also known as vegetarianism or veganism, has been on the forefront of nutrition studies for several years now. Time and time again, these studies are showing that plant-based diets, specifically protein sources, are exceeding the benefits of those proteins that are animal-based. Plant-based nutrition can maximize intake of essential nutrients, often missing from a meat-based diet. Vitamin E, heart-healthy omega-3 fat, folate, and maybe most important, dietary fiber are all increased with a plant-based diet.

If you have ever considered adding in more plant-based proteins and limiting meat-based proteins, here are some things you should consider.

  1. Take things gradually. Although there are many benefits to adding more plant-based choices into your diet, it is important to take it slow. This same tip goes hand-in-hand with working out. If you are new to working out, you should start slow and increase difficulty as you see progress. When it comes to nutrition, it is important to consider how your body is reacting to any dietary changes. Don’t eliminate meat out of nowhere, and then load up on salads for a week. Allow your body time to adjust, and adapt, to the new foods you introduce.
  2. Focus on Health. It should be noted that plant-based diets also include things like potato chips and dark chocolate. This is not to say that these things cannot be eaten, but the goal of a plant-based diet is to increase foods like fruits, vegetables, nuts, and legumes. Eating only potato chips is technically eating plant-based, but it won’t give you the strength to hit the gym.
  3. Be prepared to eat more. Working out requires taking in enough calories. If you typically eat meat and breads, you don’t have to eat very much before you reach your daily calorie limit. This is because oil and fat are calorically dense. On the other hand, vegetables, fruits, nuts and legumes are high in nutrients but low in calories. This means, if you choose to add more plant-based proteins into your diet, and remove meat, you will need to eat more plant-based foods throughout the day!
  4. Expect better recovery. Vitamin E aids in disease prevention of the heart and blood vessels as well as improving physical and muscular endurance. Vitamin E can increase your energy and reduce levels of stress on your muscles after you exercise. Less soreness, yay! Nuts and seeds are some of the best sources of vitamin E. Mangoes, avocados, and butternut squash are also great sources. Adding these plant-based foods into your eating habits surrounding your workouts can aid in faster recoveries and help your muscles and joints feel stronger.
  5. Be flexible. If you choose to add more plant-based foods, and remove meat, you will need to be flexible and alter your diet as you go to keep feeling your best. Experiment with what you eat, when you eat, and how it affects your performance. You may find you have more energy for workouts in the morning, or you may be at your best before or after a snack. Remain open to different solutions and make adjustments as needed.

Combining more plant-based foods and your workouts can be done effectively, with these considerations. Protein rich nuts, seeds, and legumes are great options for improvements in muscle growth and provide additional vitamins and minerals. Overall, eating more plant-based foods can help you rethink your approach to food. The trick is to listen to your body and eat nutritiously.

Monica Henrichs is the Health and Wellness Director at the Glendale Sports Center. She is originally from Wisconsin and is a Green Bay Packers fan. She is a certified Personal Trainer, Health Coach, and Group Fitness Instructor with eight years of experience working with all types of people toward their health and fitness goals.

 

Monica Heinrichs

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