4 Best Workout Tips for Vegans

Even with the rise of veganism, people still hold misconceptions about the vegan diet and how it may not be suitable for an active lifestyle. As the South China Morning Post’s report on debunking vegan diet myths shares, however, vegans are more than capable of maintaining meals that are excellent for workouts, such as getting enough iron, protein, and calcium which helps strengthen their bodies. Still, it’s essential for vegans to maintain a good balance between nutrition and exercise. Here are some tips you can do during and after your workout, as a vegan, to enhance the benefits of exercise.

During your workout

For those new to exercise or who have been sedentary for a long time, make sure to start with low-intensity exercises like yoga. While it’s important to stay mindful of your physical limitations, you need to challenge yourself to grow in fitness. Here are some other things to keep in mind for your workouts:

tip #1: Take short but intense workouts

If you’re looking for a way to get results faster, one of the best pieces of advice for anyone on any diet is to do high-intensity interval training (HIIT). As found in a study from the scientific journal Nutrients, HIIT was found to be as effective of an exercise on vegans as it was for non-vegans. Both groups were able to increase their strength and endurance through a four-week training period, with potentially higher returns if HIIT was done over a longer period. In addition, the study also noted that a vegan diet doesn’t prove more beneficial or harmful compared to a regular mixed diet, so even athletes or bodybuilders can consider swapping to a plant-based diet.

tip #2: Walk whenever you can

Veganism isn’t limited to the food you consume. Rather, many vegans are conscious about living a sustainable lifestyle, so it’s important for them to choose green options that can benefit the environment. Of all workouts, there is probably none as simple or as eco-friendly as walking everywhere. In fact, a post on WeightWatchers recommends walking 10,000 steps a day as it helps improve your strength of will, which is really important if you’re going from eating meat to a plant-based diet. In addition to being an eco-friendly option, walking can help improve your brain’s performance and even reinforce the habit of staying active. Instead of choosing to take your car, you can always take the opportunity to walk and get your steps in.

After your workout

The post-workout routine is as important as the exercise itself in helping you build muscle or lose weight. Here are some ways you can support your workout recovery:

tip #3: Take creatine supplements

Some vegans may have a hard time building muscle or may feel more fatigued upon exercise due to a lack of creatine, which is involved in making energy for the muscles. It can be difficult for vegans to replenish their creatine levels as this is only found in red meat or seafood. By choosing to take vegan creatine supplements, you can increase lean tissue mass, muscular strength, and muscular endurance. As shared in my post “Count Plants, Not Calories”, it’s still recommended to eat a wide variety of plants to reinforce your other nutrition needs, and boost the effectiveness of your workouts.

tip #4: Get enough sleep and rest

Although it may sound counterintuitive to get some rest instead of working out, it’s essential to let your body recover from exercise. Long-time vegan bodybuilder Torre Washington highlights the importance of sleep and recovery as part of building muscles and losing weight. Sometimes, your body may be left sore due to the breaking down of muscular tissue— any prolonged exercise can cause further injury, especially if you lack certain vitamins and minerals from your diet. Keeping a balance between active exercise and rest should be a key part of your workout routine in the long term.