The Benefits of Plant-Based Eating for Athletes: A Gym Owner's Perspective

As a gym owner, I am passionate about helping my clients achieve their fitness goals, but I know that exercise is only part of the equation. Proper nutrition is also key to achieving optimal health and fitness results. One approach that I strongly recommend is plant-based eating. 

Plant-based eating means focusing on whole, minimally processed foods that come from plants. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds. Plant-based eating has been shown to offer numerous health benefits, including reducing the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

Additionally, plant-based eating can help improve athletic performance by providing the body with the nutrients it needs to build and repair muscle, reduce inflammation, and promote faster recovery after exercise. Here are some tips for incorporating more plant-based foods into your diet:

1. Start small: If you are used to eating a lot of animal products, it can be challenging to transition to a plant-based diet overnight. Start by incorporating more plant-based foods into your meals gradually. For example, try swapping out one meal a day with a plant-based option and gradually increase from there.
2. Focus on variety: Eating a variety of plant-based foods ensures that you are getting all the nutrients your body needs. Aim to eat a rainbow of fruits and vegetables each day, and experiment with new grains, legumes, nuts, and seeds to keep your meals interesting.
3. Get enough protein: Many people worry that a plant-based diet will not provide them with enough protein. However, with a little planning, it is easy to get all the protein you need from plant-based sources. Good sources of plant-based protein include tofu, tempeh, lentils, chickpeas, quinoa, and nuts.
4. Don't forget about healthy fats: Plant-based diets tend to be naturally low in saturated fats, but it is still important to include healthy fats in your diet. Good sources of healthy fats include avocado, nuts, seeds, and olive oil.

To help you get started, here are three easy-to-make plant-based recipes that will help you fuel your body before and after a workout:

1. Quinoa Power Bowl

Ingredients:

• 1 cup cooked quinoa
• 1 cup roasted sweet potato
• 1 cup steamed kale
• 1/2 cup canned black beans
• 1 avocado, sliced
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, roasted sweet potato, steamed kale, and canned black beans.
2. Drizzle with olive oil and sprinkle with salt and pepper to taste.
3. Top with sliced avocado and enjoy!

This power bowl is packed with protein, fiber, and healthy fats, making it the perfect pre- or post-workout meal. The quinoa and black beans provide a good source of protein, while the sweet potato and kale add vitamins and minerals.

2. Chickpea Salad Sandwich

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1/4 cup diced celery
• 1/4 cup diced red onion
• 1/4 cup vegan mayonnaise
• 1 tsp Dijon mustard
• Salt and pepper to taste
• 4 slices whole grain bread
• Lettuce leaves

Instructions:

1. In a medium bowl, mash the chickpeas with a fork until they are partially mashed.
2. Add the diced celery, red onion, vegan mayonnaise, Dijon mustard, salt, and pepper. Mix well.
3. Toast the slices of bread and place a lettuce leaf on each slice.
4. Divide the chickpea salad between the two slices of bread and serve.

This chickpea salad sandwich is a delicious and easy-to-make option for a pre- or post-workout meal. The chickpeas are a great source of protein and fiber, while the celery and red onion add vitamins and minerals.

3. Berry Protein Smoothie

Ingredients:

• 1 cup frozen mixed berries
• 1 banana
• 1 scoop vegan protein powder
• 1 cup unsweetened almond milk
• 1 tsp honey (optional)

Instructions:

1. In a blender, combine the frozen mixed berries, banana, vegan protein powder, almond milk, and honey (if using).
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy!

This berry protein smoothie is a great option for a post-workout meal. The mixed berries are high in antioxidants, while the banana provides potassium and the vegan protein powder adds protein to help repair and rebuild muscles. The almond milk adds healthy fats and the honey adds natural sweetness. By incorporating plant-based meals into your diet, you can improve your overall health and fuel your workouts more efficiently. These three easy-to-make recipes are a great place to start, and can be customized to fit your taste preferences and dietary needs. Give them a try and see how much better you feel before and after your workouts! 

Kathy Mora

BEST803 Co-Founder