Tash Oakley has revealed that she’s changed to a vegan diet and even told Body + Soul that she noticed differences within as little as three days.
“It was only a few days after changing my eating habits that I noticed a significant difference in my energy levels and sleeping patterns,’ she said.
One big question vegans face is how to maintain muscle.
Q: I strength train five times a week. Will a vegan diet give me enough protein to create a lean and strong physique?
Yes, but we’re not going to lie: it will be a challenge. A vegan diet can be difficult for some as it’s hard to get the daily requirements in for protein. One of the primary roles of protein is to help with the growth and repair of muscle fibres to create lean muscle.
This is particularly important after exercise – especially in strength training. Your muscle tissue will suffer with varying degrees of damage when lifting weights; and this is a great thing, as when the muscle repairs itself, with the help of protein, it comes back leaner, creating a strong, lean physique.
But to really see benefits of your strength training, you need to ensure you’re getting enough protein (about 20-30g per serving) and that you’re consuming it within the optimum fuelling window: between 20 minutes and 2 hours after you train.
Eat smart options:
Animal products have the highest source of protein, but that’s not an option for vegans. If you are vegan, don’t panic – it just means you’ll have to be very clever with what you select to ensure you get the highest values possible. “Nuts such as almonds, peanuts and pistachios and seeds such as chia, flax and sunflower are high-protein options,” nutrition advisor Amy Betts advises. “People also forget that vegetables have small amounts of protein in them.”
As a post-workout snack these options are good, but to really hit your muscle-building protein quota? You need a plant-based protein powder.
Vegan-protein like hemp at 15g protein per 30g. Or pea and rice protein are good with around 24g of protein per 30g serving, Betts says. But the kind of vegan-friendly protein is hemp with 15g protein per 30g. To get your complete hit of protein, combine all three. Try My Protein Vegan Blend. Power to you.
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