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12 Apr

A Vegan Diet: Gym Guide

The secret to a perfect Vegan diet; to give you enough calories is finally here! I know that trying to gain muscle on a vegan diet can be challenging, as you need to make sure your taking in enough nutrients and calories against how often your working out. This month, although we’re unable to get to the gym, that doesn’t mean you can’t keep exercising! I’m going to give you the perfect vegan gym diet and my best exercise tips, which you can definitely try whilst you #StayHome. 

Dieting and cutting out your favourite snacks is instantly where people go wrong. You are more likely to fail your diet if you completely restrict yourself of your favourite snacks. It’s important to have a balanced diet that still has elements that make you happy. 

A huge challenge vegan gym goers face is getting enough protein; the key ingredient for gaining and repairing our muscles. A big misconception of being vegan, is that it can create some difficulties when adopting a gym-friendly diet. With protein being the main source and chicken being out of the equation, you may question where you’d even get enough protein! With most protein powders not being vegan-friendly and are often made to mix with milk, you may feel like you’re at a dead end. However, this can be overcome! Trust me. 

A great online source, not for just vegan protein but also vegan recipes for the gym, is The My Protein website. My Protein are the worlds Number 1 online brand for protein guidance! They have their classic Vegan protein, which I’ve heard is delicious! But not only that… They have recently released a flavoured vegan protein, made to mix with water. This blend creates the same effect as flavoured water, how easy does it make adopting protein-friendly suppliments. You’ll be gaining protein and calories through flavoured water! 

The recipes they have online are super easy to follow and give you nothing but vegan goodness! You can check out their easy recipies online, whether it’s for a Vegan Aubergine Masala or you’re going straight for the Vegan Mug Cake, theres something for everyone.  

As we all know, Breakfast is the most important meal of the day and one we should never skip! It’s incredibly easy to create a quick, vegan breakfast that is full of flavour! A smoothie is a great way to get calories in, alongside your breakfast and is the perfect Vegan-friendly gym prep. Just by adding your oat milk or even Vegan Alpro protein milk, which is also available in chocolate, you’ll be sure to get the calorie boost you need.

Chia seeds and red kidney beans are your vegan best friend for nutrientsIncorporating these into your meal preps or lunches will instantly help give you a nutritional boost! They are high in protein, potassium, complex carbs and calcium! 

When planning your main meals, you want them to fill you up as much as possible, whilst not being bland and boring. It’s important they contain the right nutrients to help repair your muscles after a gym session. Bean chilli is a perfect example, as there are endless nutrients and flavours in this dish and so many different ways you can cook it. Falafel and Quinoa are great meat substitutes, as they are complete proteins, which contains all the essential amino acids to build your muscles! A great place to follow for tasty meals is the Avant-Garde Vegan, to make sure you’re not missing out on any key nutrients in your meals. 

When you’re in the gym, it’s important to remember: we all have those days where we can’t bring ourselves to go to the gym, vegan or not; from the fear of people staring at us, not knowing what we’re doing or just not feeling very motivated. 

We should never let ourselves feel intimated to go to the gym! Every single person has felt that way at one time or another but here’s the thing, we shouldn’t be comparing ourselves to anyone else but ourselves! You should be going to the gym for you, and you only. 

That girl thrusting out 10 hip thrusts with 80kg probably started out not knowing how to lift it correctly, or that guy who can lift more than his own body weight probably still has those days where he feels unmotivated to go. We all start at the beginning and by focusing on our own progress, we can appreciate the hard work and mistakes everyone has to make in the gym, before learning from them. 

Hopefully this Vegan Diet and Gym Tips will give you the motivation you need to start your fitness journey, or even just to continue it confidently, with a lot more protein! 


This is the perfect time to get yourself active. Get your 14 DAY FREE trial, plus 10% off any membership for life!
Head over to getfiit.tv/cohorted and use code ‘COHORTED10’ to start your fitness journey!
Georgia Leigh Rhodes
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