Plant-based proteins for gym goers

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1. Plant-based protein-rich foods that help build muscle

1.1.Potato To be able to develop and recover muscles after hours of gym, an important thing that you need to keep in mind is the need for calories when eating. Potatoes are one of the foods that help provide you with the necessary energy. This is because potatoes are rich in carbohydrates, in addition to being rich in fats and antioxidants.
You can choose any of your favorite potatoes, as long as you eat them before a workout to ensure adequate energy, or eat after a workout to restore the body. You can eat a potato with some corn, beans, and salsa, or make a potato salad with veggies and mustard.
1.2. Legumes Most legumes are excellent sources of protein and iron. It is best to eat them after a gym session to replenish your carbohydrate stores and provide a source of protein to promote muscle growth.
In addition, legumes also have a high fiber content, which helps the body absorb nutrients well. Moreover, the fiber in beans also helps maintain and strengthen the friendly bacteria in the gut, thereby improving the functions of the digestive system optimally.
Besides, most beans are very versatile in food preparation. Therefore, you can combine them with other nutritious foods to add more flavor to your dishes.
Some legume recipes that you can try, include:
Red lentil soup: Recommended to eat after the gym Bean burrito: A great source of whole grains.

1.3. Grains It can be said, whole grains are one of the most beneficial sources of carbohydrates for cardiovascular health, so it is considered a top nutritious food. In addition, it contains a large amount of protein and other rich sources of antioxidants.
Most whole grains have some health benefits, and whole grains are a testament to that. You should eat whole grains before exercise to provide adequate energy for the body. You can use whole-grain oats with blueberries, or whole-grain toast with butter.
1.4.Nuts Nuts and other nuts are rich sources of protein and calories. A handful of walnuts can provide about 5 grams of protein. Therefore, if you are looking to add a healthy source of calories to your diet, then nuts are an ideal choice. In addition, nuts also contain a large amount of fat, which helps the body to increase the absorption of nutrients, such as fat-soluble vitamins A, D, E and K. Therefore, they are considered an indispensable element in a nutritious diet.
You can try some of these nut dishes:
Mixed fenugreek with salad Almond butter spread on whole grain toast 1.5. Smoothies Smoothies are often considered more of a snack than an assortment specific foods. Around the world, smoothies are still becoming a "fever" for many people's health care. Because vitamins contain many important nutrients that the body needs to provide energy for activities. Plus, it comes in handy packaging, so you can easily take them with you to the gym. You should use them before exercise to provide energy for the whole body.
You can also prepare your own smoothies at home in the following ways:
Consume a certain amount of green vegetables to help promote the body's production of nitric oxide, while improving blood flow ( nitric oxide opens or dilates your blood vessels). Add berries to your smoothie for an extra source of antioxidants. Add hemp or flaxseed to your smoothie for a source of protein and fat Add dry oats for a fiber boost Finally, you can add plant-based milk or water from foods like strawberries, kale, oats, mango, coconut water, flaxseed, pineapple, spinach, blueberries, almond milk or hemp seeds.

2. Foods to eat before and after circuit training (Circuit training)

Circuit training is an exercise that requires the work of many muscle groups. Therefore, those who practice them need to focus not only on maintaining energy levels but also on supplementing with foods that help in rapid muscle recovery.
For this type, you should consume carbohydrates before exercise. However, these carbs must come entirely from plant-based sources that have a lot of nutritional value and help you feel full for longer. In addition, it also needs to contain a lot of fiber to help slow down the digestion process and provide the body with a steady source of energy.
*Food foods to eat before circuit training:
Whole grains and oatmeal Fresh fruit Potatoes or sweet potatoes Dried fruit without added sugar After training, you may feel tired, due That said, plant-based carbs are still a very important factor for energy. You should combine plant-based sources of protein, whole fats, and green vegetables to maximize nutrient absorption and muscle recovery.
*Foods to eat after circuit training:
Salad with lots of dark green vegetables and legumes A burger made with beans (but avoid using processed soy derivatives) processed) and a bread made with whole grains. A smoothie with lots of dark green veggies, plant-based milk, fruit and seeds Whole-grain oatmeal with nut butters and fruit

3. Foods to eat before and after endurance running

Carbohydrates are still an important "key" for endurance runners.
*Foods to eat before endurance running:
Fruits Bananas combined with whole grain toast Beets Sugar beets Sweet potatoes

If your run lasts more than an hour, you should also fuel your workout with more carbohydrates to prevent muscle breakdown.
*Food to eat during endurance running:
Dried fruit, such as grapes Dates *Food to eat after endurance running:
Nutritional yeast Salad with lots of dark green vegetables , nuts and beans, for maximum absorption of fat-soluble vitamins A smoothie with lots of dark green vegetables, seeds and fruit A bowl of brown rice with some cruciferous vegetables and fruits bean

4. Foods to eat before and after weightlifting

Weight training has become very popular over the years. Nowadays, women also tend to do weightlifting quite a lot. To increase muscle strength, weight training should also be combined with a proper diet. You should choose plant-based foods that are rich in protein, such as nuts, legumes, and seeds. This diet will help you maximize your strength and muscle growth. Similar to circuit training and endurance running, carbohydrates should still be an integral part of your diet.
*Food to eat before weight training:
Whole grain toast with nut butter Whole grain oatmeal with nut butter and dried fruit A fruit smoothie with carbs, dark green veggies and nuts After weight training you may experience delayed onset muscle soreness (DOMS), so protein is an important factor in helping you repair and build muscle tissue. In addition, you should also choose foods rich in antioxidants, which can protect and reduce inflammation and oxidative stress.
* Foods to eat after weight training:
Chickpeas and raw vegetables Tofu with salad A smoothie with nuts, dark green vegetables and fruit high in carbs

5. Foods to Eat Before and After High Intensity Interval Training (HIIT)

HIIT is a short, 5-minute high-intensity exercise that burns 2 times more energy than other traditional exercises. Therefore, to provide adequate energy for the body, the foods that you choose to eat before or after exercise are also very important.
*Food to eat before HIIT:
Green vegetables combined with fruit Sweet potatoes Whole grain oatmeal and fruit Fresh fruits * Foods to eat after HIIT workout:
Whole grain pasta with vegetables and tomato sauce A smoothie with dark green leafy vegetables, seeds and fruit Dates

6. Foods to Eat Before and After Practicing Yoga or Pilates

Compared to the above physical exercises, Yoga and Pilates are usually relatively low impact. However, it can participate in building and developing many aspects of health.
*Food to Eat Before Yoga or Pilates:
Raw Vegetables Whole grain toast and banana Salad with berries and greens You can reduce oxidative stress and speed up recovery after Practice Yoga and Pilates through foods that are high in antioxidants and anti-inflammatory.
*Food to eat after Yoga or Pilates:
A smoothie with lots of greens and fruits Mixed black berries Sweet potatoes A bowl of brown rice with beans and veggies Any questions asked Answering specialists as well as customers wishing to examine and treat at Vinmec International General Hospital, please register for an online examination on the Website for the best service.

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References: healthline.com, menshealth.com