5 plant-based proteins for active vegetarians and vegans
Using plant-based proteins in post workout nutrition
Vegetarians and vegans have plenty of options when it comes to refueling after exercise—the key is in the ratio. Tom Wigginton, owner and trainer at Vitruvian Fitness, Denver, Colo., recommends his trainees consume a 4:1 ratio of carbohydrates to protein after a tough workout. For less intense workouts, a 2:1 ratio will suffice.
"Two hundred to 400 calories is appropriate for post workout recovery nutrition depending on when you plan on eating a full meal next and what you've got targeted for the day," he said. "Three hundred calories works out to be about 45 grams of carbohydrate, 14 grams of protein and throw in 6 or so grams of fat and you've got a great post-workout plan."
A scoop of any of the following proteins (or half a scoop if the protein has 20g+) blended with some fruit and a healthy fat (such as nuts) will meet post workout recovery nutrition needs, while staying true to your diet. Here are our favorite vegan and vegetarian protein supplements.