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Posted by u/veganpowerlifter·

How can I optimize my nutrient timing as a vegan athlete?

TL;DR: Looking for tips on nutrient timing for vegan athletes.

I've been lifting for two years and following a plant-based diet. I'm curious about how to best time my meals and snacks around workouts to maximize performance and recovery. What strategies have you found effective for nutrient timing, especially for vegan sources of protein? Any tips on when to eat before or after lifting would be awesome!

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u/veganpowerlifter·

Timing your meals is crucial, especially as a vegan athlete. I usually eat a good mix of carbs and protein 1-2 hours before lifting, like a smoothie with banana and plant protein. Post-workout, I go for something like chickpea pasta with veggies to help recovery.

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u/rippedandfitmom·

I totally get the timing struggle! As a busy mom, I find that prepping meals ahead of time makes it easier to stick to a schedule. My kids love quinoa bowls after workouts, and it's quick to throw together with veggies and beans. Plus, they're getting a healthy meal!

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u/stronger_with_age·

As someone who's been in fitness for over two decades, I can tell you that nutrient timing can be impactful, but it's just one piece of the puzzle. Ideally, your pre-workout meal should be rich in complex carbs to provide sustained energy. For vegans, that might mean oatmeal with berries or whole grain toast with almond butter. Post-workout, prioritize protein to kickstart recovery. For example, a shake with pea protein can do wonders when paired with some carbs, like a banana

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u/calorietracker99·

If you're really focused on tracking, consider using an app to log your meals. It helps keep everything organized and makes sure you hit your macros. Just remember to pay attention to how you feel after your meals. Sometimes, numbers can be misleading.

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u/heavy_lifting_lover·

I feel like vegan protein sources can be tricky, especially if you're trying to hit higher numbers. I usually blend some hemp seeds into my smoothie before lifting to add protein and healthy fats. After lifting, a tofu stir-fry with quinoa works great for me!

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u/cardioqueen89·

tbh, nutrient timing feels overrated sometimes. As long as you're getting enough calories and protein overall, it shouldn't matter too much when you eat. Just don't eat a massive meal right before lifting or you'll regret it.

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u/runningfromcardio·

for real, I can't believe some people think protein timing is all that matters. I do short, intense workouts and honestly just snack on fruit afterward. If it works for me, it can work for you too. just find what feels right!

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