If you’re planning to fuel your workout on pant-based foods but don’t know how to start, this guide has got you covered. The main concern here is about getting enough protein and other nutrients that will sustain you.

When it comes to refuelling your body before and after a workout session with a plant-based diet, this requires that you first adjust your nutritional intake. Refining your nutrition will help you overcome the challenges each workout session may bring.

So, whether you’re just looking to optimize your plant-based nutrition ideas or new at it, the information below will help you in the journey. Here is a list of plant-based foods every athlete should be eating before and after a workout session.

1. Carbohydrates

For any high-intensity exercise, carbohydrates are essential. A study shows that foods that contain carbohydrates will improve endurance and performance. Athletes need the same amount of carbohydrate that is needed by anyone else on a per-calories basis. Athletes’ recommendations are based on their weight and training type.

2. Protein

You can use protein minimally to fuel your different types of workout. Its basic function is to help you build and maintain your body tissue. In this case, plant-based protein sources are better than animal sources, because they contain complex carbohydrates and fibre. For athletes looking for additional sources of protein, they can get an extra boost from nondairy milk, beans, seeds, and nuts. Soy products such as veggie burgers, tempeh and tofu are also good sources of protein.

3. Fat

Animal products contain large amounts of saturated fat, which is not recommended for athletes. High-fat diets can lead to weight gain, diabetes, heart disease, and other chronic conditions.