The Truth About Exercise and Veganism

There are a lot of myths about veganism and exercise. For example, some people believe that you can't be a vegan and be physically active – that you have to eat meat in order to maintain muscle mass. This simply isn't true! In fact, many vegan athletes are in excellent shape and their performance is amazing. And as for the myth that going vegan will make you automatically lose weight – well, that's just not accurate either. So what is the truth about exercise and veganism? Let's take a closer look. Time to dive in.

It's no secret that meat is packed with protein. And yes, protein is important for building muscle mass. But it's not the only nutrient that matters. In fact, plenty of vegan foods are high in protein, including beans, lentils, tofu, and quinoa. So if you're worried about getting enough protein on a vegan diet, rest assured that you can still get all the nutrients you need to build muscle and stay strong.

Another concern that people often have about veganism and exercise is that a plant-based diet isn't enough to fuel their workouts. But, again, this isn't true! There are plenty of vegan athletes who compete at the highest levels – including ultra-marathoners and Ironman triathletes. If they can do it, you can too!

Of course, as with any diet, there are a few things to remember if you're thinking of going vegan. First, make sure you're getting enough calories. A common mistake people make when they first go vegan is not eating enough – which can lead to fatigue and low energy levels. Second, focus on getting a variety of nutrient-rich foods. This means plenty of fruits and vegetables, whole grains, legumes, and nuts. And third, don't forget to stay hydrated! Drinking plenty of water is essential for any athlete – vegan or not.

Are you changing your diet to a vegan one? 

Veganism is a lifestyle that encompasses everything from the food we eat to the clothes we wear. It's about living in a way that minimizes our impact on the environment and respects the rights of animals. Veganism started with a small group of people in the 1940s, but it has since grown into a major movement. Today, there are an estimated 3.5 million vegans in the United States alone – and that number is only increasing.

If you're interested in changing your diet to a vegan one, here are a few things we recommend:

1) Research why you want to go vegan. 

Is it for animal welfare reasons? For environmental reasons? For your health? Knowing your motivation will help you stick to your decision when things get tough. Most people change to this diet because they strongly believe in one (or multiple) of these causes.

2) Educate yourself about what a vegan diet entails and what foods you can and can't eat. 

A vegan diet excludes all animal products, including eggs, dairy, honey, and gelatin. This means no more eating chicken, fish, steak, pork chops, burgers, or any other meat. You also have to give up all animal-derived ingredients like whey protein powder (from milk), casein (from cheese), and collagen (from bones).

3) Talk to your doctor or a registered dietitian before making any major changes to your diet. 

This is especially important if you have any chronic health conditions or take medication regularly. They can help you determine if a vegan diet is right for you and offer guidance on how to make sure you're getting all the nutrients you need.

4) Make a list of all the delicious vegan foods you already love and start from there. 

Chances are, you already eat more vegan food than you realized. Some common vegan staples include rice, beans, lentils, tofu, seitan, tempeh, veggies, fruits, hummus, guacamole, salsa, peanut butter, bread, pasta, and potatoes. There are also tons of excellent plant-based meat and dairy substitutes available nowadays, like vegan cheese, milk, yogurt, ice cream, mayo, bacon, sausage, ground beef crumbles – the list goes on!

5) Build meals around proteins and vegetables instead of thinking about what you can't have. 

This may sound daunting at first, but it's really not that different from how you're used to eating. Swap out the animal-based proteins in your favourite recipes for vegan ones and load up on veggies. For example, instead of beef-filled spring rolls, search for a vietnamese spring rolls recipe that doesn’t contain meat.

With a little bit of effort, you can easily transition to a vegan diet, even if you exercise. And it can be a great decision to make - for your health, the animals, and the environment.

We help people transition to become vegetarians and vegans inside our 8-week program. Learn more about that here.