Switching to a plant-based diet can offer a range of benefits, including increased energy, improved stamina, enhanced respiratory function, and faster recovery times. The key to success is to emphasise these essential food groups: fruits and vegetables, whole grains, pulses, nuts, and seeds.
For athletes seeking sustained energy, the foundation lies in consuming healthy complex carbohydrates. The best sources include whole grains (such as whole wheat pasta, brown rice, oats, buckwheat, and quinoa), starchy vegetables (like sweet potatoes, root vegetables, squashes, and peas), and both fresh and dried fruits. These foods are vital regardless of your fitness goals, whether it's strength training, endurance, weight loss, or general fitness. Without an adequate intake of these carbohydrates, your energy levels may suffer.
Your hardworking muscles also require a sufficient supply of protein and antioxidants for efficient and speedy recovery. Excellent sources of these nutrients are pulses (such as beans, lentils, chickpeas, and soy), as well as products derived from them (like burgers, falafel, and hummus), nuts, seeds, and whole grains. While protein powders can be a convenient addition to your diet, especially if you have elevated protein needs or limited time to eat, they are not a strict necessity as long as you consume enough calories.
Additionally, your body benefits from the inclusion of healthy fats. Although you don't require large quantities of fat, the quality of the fats you consume is crucial for performance and blood pressure regulation. To ensure you get essential omega-3 unsaturated fats, incorporate chia seeds, flaxseed, hemp seeds, or walnuts into your daily routine.
When you fuel your body with plant-based foods, you unlock the benefits of antioxidants and health-protective phytochemicals that promote thriving health. The vibrant colours of fruits, vegetables, beans, and lentils are not just visually appealing; they also contain powerful disease-fighting properties and contribute to faster recovery after training.
Guidelines for pre-, during and post-exercise snacking to optimise your athletic performance:
Before Exercise:
- Focus on Carbs: Eating a full meal right before exercise is not recommended, so aim to have your last main meal at least 2-3 hours before your workout.
- Small Carb-Based Snack: If you need a pre-workout energy boost, consume a small carb-based snack about 30 minutes before starting your training. Options include a piece of fresh fruit, a few pieces of dried fruit, an natural energy bar, or a smoothie.
During Exercise:
- Prioritize Hydration: For workouts lasting up to 60 minutes, water is typically sufficient to stay hydrated.
- Electrolytes for Longer Workouts: If your training session goes beyond 60 minutes or is particularly intense, consider consuming an isotonic drink to replenish lost electrolytes (minerals lost through sweating) and provide a quick source of energy. You can make your own by mixing 300 ml of water with 200 ml of fresh or cold-pressed fruit juice and a small pinch of salt.
- Endurance Athletes: If you're an endurance athlete, you may require a quick snack during your extended training sessions.
After Exercise:
- Focus on Protein and Carbs: Within 60 minutes of completing your workout, prioritise consuming a snack or meal that can be digested quickly to support muscle recovery and replenish glycogen energy stores.
- Protein and Carbs Combo: Your body needs both protein and carbohydrates. Aim for approximately 1 gram of carbs per kg of body weight and 20-40 grams of protein.
By following these pre-, during, and post-exercise guidelines, you can help optimise your athletic performance and support your body's recovery and energy needs.