Posted by u/thecraftychef·2 months ago

Struggling with Postpartum Vegan Athlete Macros at 10 Weeks - Help!

TL;DR: I'm a postpartum vegan athlete struggling to hit my protein macros and looking for tips on nutrient timing and meal prep strategies.

Hi everyone, I'm reaching out as a 28-year-old postpartum athlete trying to navigate the vegan macro game. It's been about 10 weeks since giving birth, and I'm finding it challenging to balance my protein intake while recovering and fueling for my workouts.

I've been following a pretty strict meal prep routine, but I feel like I might be falling short on my protein targets. I'm focusing on foods like lentils, chickpeas, quinoa, and tofu, but they just don't seem to pack the punch I need. I know I should aim for around 1.6-2.2 grams of protein per kg of body weight for muscle recovery, but honestly, I feel lost trying to hit those numbers with plant-based sources.

Also, I'm curious about nutrient timing. Should I be eating something specific post-workout to help with recovery? I usually stick to whole foods, but I'm open to suggestions on snacks or supplements that can fit into a vegan diet. Any tips on meal prep strategies that make hitting those macros easier would be amazing. Would love to hear how others manage their nutrition postpartum while still being active!

Thanks in advance for your advice!

6 comments

Comments

u/thecraftychef·2 months ago

It sounds like you're on the right track with lentils, chickpeas, and quinoa. Have you tried incorporating edamame or tempeh into your meals? They can provide a solid protein boost. Also, consider adding some protein powder to smoothies or oatmeal for an easy way to hit those macros. You could also look into seitan if you're okay with gluten, as it's super high in protein too.

u/liftingtogether·2 months ago

Nutrient timing can be super helpful! Post-workout, you might want to grab something quick with carbs and protein. A smoothie with spinach, banana, and a plant-based protein powder can be refreshing and effective. You could even have a chickpea salad ready to go, so it's there when you finish your workout.

u/justliftingstuff·2 months ago

Honestly, I don't buy into all the nutrient timing hype. As long as you're getting your protein and carbs in over the day, you're likely good. I lifted for years without worrying too much about when I ate after a workout. It's more about total intake. That said, if you feel better eating post-workout, go for it! Just find what works for you.

u/depressedlifter·2 months ago

I get it, balancing nutrition and recovery postpartum is tough. I remember feeling lost myself when I was trying to get my macros right after my injury. It's like, one minute you're crushing workouts, and the next, you're stuck trying to figure out if that quinoa is even doing anything for you. Have you thought about tracking your intake more closely? Sometimes just logging it can reveal gaps you didn't see before.

u/gymgoddess87·2 months ago

I think it's awesome that you're focusing on your nutrition postpartum! Just remember to be kind to yourself, too. If you're hitting around 1.6g/kg, that's often enough for recovery, especially while your body is adjusting. And if you need to use some protein powder or snacks, that's totally okay. Balance is key!

u/homegymhero·2 months ago

I totally get how hard it can be to manage macros while also caring for a newborn. Meal prep is key, but I found batch cooking protein-rich foods like lentil soup or chickpea curry to be a game-changer. Just heat and eat. You might also want to try nutritional yeast sprinkled on meals for an extra protein and flavor boost.