If you are a vegan and you are wondering how to constitute your CrossFit diet so as to include foods that fuel performance and optimize recovery, read along for some excellent ideas. There is a myth which goes; vegans can’t expect to be strong. It seems like the two are mutually exclusive, but the reality is the opposite. Vegans can do everything their non-began counterparts can do. The only point to note is that sustaining your energy and building strength on a predominantly plant-based diet can be a little bit harder.
You need some master chef skills to combine the different foods that give you the most nutrition-wise to power you through your workouts. Failure to plan out your diet opens up the possibility of reaching out to the easiest foods you can find some of which may not be as nutritious as you may want them to be.
Energy is basically measuring calories which come from fat, protein, and carbohydrates. Since plant-based proteins take a different digestion path to that of animal proteins, having a diet that combines the three is extremely important. Get the best quality of food added in your CrossFit diet which can range inside your budget and also are high in nutrients.
This vitamin powerhouse group includes the likes of thiamine, riboflavin, niacin, vitamin B6, B12, pantothenic acid, biotin, and folic acid. All these vitamins are necessary at an individual and collective level for energy processes. Folic acid, for instance, has another important role of producing red blood cells which are responsible for the transport of oxygen to the extremities of the body.
Microorganisms make vitamin B12. Hence you may need to supplement or consume fortified foods. B12 plays a central role in DNA synthesis and production of red blood cells, particularly in the bone marrow. The foods to eat in order to pack all the above B vitamins are spinach, kale, bananas, avocados, sweet potatoes, asparagus, steel cut oats, and beans.
The top task of iron in the body is to support healthy blood flow. Foods that are rich in iron prove out to be helpful in building muscle as well as availing protein particularly to the vegans. Consider adding the iron-rich foods to your CrossFit diet to improve your workout of the day performance as well as enhance your recovery post-workout.
Must-Have Foods in Your Diet
Your day-to-day diet as a CrossFit vegan must include certain foods. An important note here is, these foods cut across the board from CrossFit athletes to those who visit the gym occasionally due to their busy activities. The foods include:
Fresh fruits such as mangoes, papaya, bananas, apples, kiwis, berries, pineapples, melon, and satsumas
Vegetables and leafy greens – Include foods such as spinach, raw leaves, watercress, pumpkin/squash, and sweetcorn.
Grains – Wild rice, brown rice, millet, quinoa, barley, and oats
Plant proteins such as chickpeas, edamame beans, split peas, sprouted lentils, and beans.
Remember to add fermented soya foods such as tamari, tofu, and tempeh.
In addition, your breakfast recipes must include most if not all the food groups so that you can have a better start to your day in the CrossFit gym. If you want to snack in between meals, go for fresh fruits and raw nuts such as cashews or almonds to boost your blood sugar levels.
KUNAL JHAVERI | 04 Apr 18