Meeting training needs with less meat
So , if you or your clients are among the growing number of people moving towards a more plant-focused diet , how can you fulfil the nutritional demands of training ?
Variety in all diets , including plant-based ones , is essential for health and vitality . No single food can provide your body with all the nutrition it needs to function optimally . A balanced , plant-based diet consisting predominantly of whole foods can provide the nutrition needed to fuel the body during workouts and rebuild during the recovery phase .
But what type of plant-based whole foods should be included for those following fitness training programs ? The diet plan should comprise whole grains , legumes or beans , a variety of vegetables , vegetablebased proteins , fruits and occasional servings of nuts and seeds . Include a combination of cooked and raw foods , and aim to limit the amount of processed foods , in which fibre and nutrients are removed . As with all diets , monitor the amount of processed sugar and salt in foods , with the aim of consuming lower levels of both .
Fill your fuel tank
The bulk of a plant-based nutritional plan should include carbohydrates such as grains , starchy vegetables and legumes to fuel muscles during your workout . These foods will fulfil the majority of your daily calorie requirements and will also provide your muscles with the glucose necessary to endure demanding training programs .
Rebuilding with plant-based proteins
To ensure a rich source of vitamins and minerals are in your diet plan , be sure to include large serves of a wide variety of vegetables , including greens , lettuces and freshly picked seasonal fruits . Those following a vegan diet must ensure they consume a variety of plant-based proteins to meet the nutritional needs often provided by animal proteins ( including fish and dairy ).
Pea protein , which is rich in iron and fibre and contains all nine of the essential amino acids the body needs to make a protein , is a good source of plant protein to rebuild the body during the recovery phase . Pea protein is made up of 9 % leucine , an amino acid known to promote muscle synthesis . Research shows that pea protein acts in the body in a similar way to whey protein isolate in terms of muscle synthesis stimulation .
With a similar nutritional profile to soy protein , another popular animalfree supplement , pea protein contains a higher concentration of amino acids and
some studies have indicated that it promotes muscle protein synthesis better than soy protein .
Pea protein does not contain anti-nutrients from the original vegetable source , meaning that it won ’ t prevent any nutrients from being absorbed by the gut . Also , unlike soy protein , it is not a common allergen . If you follow a plant-based diet , including both of these protein sources will provide a greater range of nutrients than relying on one source of plant protein .
Essential fats
Natural sources of fats , including nuts , seeds , avocados and olives , should be included in plant-based diet plans . These foods need to complement the diet rather than make up the bulk of it .
THE QUICK READ
• More people are eating fewer animal products and consuming more whole plant foods
• Reasons for changing to a more plantbased way of eating include environmental sustainability , health benefits and animal welfare concerns
• A plant-based diet consisting predominantly of whole foods can provide the nutrition needed to fuel the body during workouts and rebuild during the recovery phase
• A plant-based diet for exercisers should comprise whole grains , legumes or beans , a variety of vegetables , vegetable-based proteins , fruits and occasional servings of nuts and seeds
• Plant-based proteins , such as pea and soy , can meet the body ’ s nutritional demands usually met by consuming meat .
futurists Food Frontier , the number of plantbased ‘ meat ’ products on supermarket shelves across Australia doubled within a year . The report , supported by statistics from Deloitte Access Economics , states that sales of these products surged 46 % in the 2020 financial year , with domestic brands making up 42 % of these products in major retailers .
Ashleigh Feltham Ashleigh is an Accredited Practising Dietitian and nutritionist . The owner of
Feed Your Future Dietetics she has worked as a consultant with Australian pea protein food producer
The Why Meat Co . Ashleigh is also an experienced personal trainer and group fitness instructor .
42 | NETWORK WINTER 2021