Whether you’ve chosen to go plant-based for health, ethical, environmental or even religious reasons, the myth that not eating meat makes you a skinny tree-hugging hippy is finally, and quite rightly being dispelled.
In the fitness industry, the idea that you can’t get stronger on a plant based diet is being disproven as more and higher-end professional athletes turn their backs on the typical western diet.
Big names making waves such as boxing superstar David Haye, strongman World Record holder Patrick Baboumian and author and Ultra Endurance athlete Rich Roll, who completed the EPIC5 event, a 2.4 mile swim, 112-mile bike and a marathon distance run not once, but five times in the space of a single week, are some of the finest examples.
Where to Start?
Despite being taught from birth that we need red meat and milk to become bigger and stronger, we must not ignore veggie foods and can generously rely on plant based diets. Getting protein and essential nutrients from vegetables is equally healthful.
1. Eat a Rainbow
When your parents and doctors told you as a child that eating your veggies would help you grow tougher and muscular, they weren’t lying.
Make sure your diet is packed full of assorted colours from greens, oranges, reds, and purples. We are often told to maintain a distance from carbohydrates and sugars but these foods are essential for your vitamins and nutrients.
2. Pulses, Seeds, Nuts, Legumes
Nuts and seeds provide healthy mono- and polyunsaturated plant oils, also high in protein. Legumes, which include beans, are filling and also contain lean protein.
All of these foods are packed with vitamins and minerals and are an essential part of any plant based diet, especially a healthy one.
Aim for things like organic cashews and pumpkin seeds, as well as including chickpeas and lentils in your recipes.
3. Healthy Fats Won’t Make You Fat
Opt for healthy fats. For example Omega-3 and Omega-6 fatty acids, are essential for our body to run smoothly. Flax seeds, Spirulina and Chia seeds are some of the great sources of plant based fatty acids.
Following on from the point about nuts and seeds, healthy fats shouldn’t be tarred with the same brush as Trans and man-made fats, no matter what the news says.
Healthy fats from foods like chickpeas and avocadoes are fantastic for overall health.
4. Keep Replacements to a Minimum
When transitioning away from eating meat, it is easier to rely on replacements and ‘fake’ meats such as Quorn, Seitan and other mock foods.
However, most of these are still heavily processed, so keep your intake relatively small and focus on whole-foods rather than replacements.
5. Protein Powder
Although you should always try and get all your nutrients from your diet, however, when packing on size, it can be difficult to get all of your protein from foods so look for natural and whole protein sources over cheaper types such as Soy. Popular protein powders are made from Brown Rice, Hemp, Pea and pumpkin seeds.
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