A vegan fitness lifestyle can have many benefits, including increased energy levels and healthier weight. Vegan athletes also enjoy greater athletic performance, reduced risk of disease and environmental sustainability.
In addition, studies show that vegans have a longer lifespan than meat-eaters and may even live longer than vegetarians!
| Takeaways |
|---|
| Incorporating veganism into fitness can lead to numerous health benefits, including improved athletic performance. |
| With proper planning, vegans can consume enough protein in their diets to help build muscle and maintain high-performance levels. |
| A plant-based diet can offer benefits beyond weight loss and improved digestion, including reducing inflammation and improving heart health. |
| Vegan supplements can help those on a vegan diet maintain optimal fitness and wellness. |
| There are numerous vegan-friendly workouts that can help individuals achieve optimal health and fitness levels. |
Increased Energy Levels
A vegan diet is not just about what you eat, but also how you feel after eating. When you have a healthy, balanced and nutritious diet, your body will produce less toxins and waste which means that it can focus on rebuilding itself from the inside out.
You will have more energy and feel happier overall!
The vegan fitness lifestyle makes it easier for your body to function properly because of three main reasons: fibre content in plant-based food is higher than animal products; vitamins and antioxidants are easier for the body to absorb; saturated fats are lower in plant-based foods so cholesterol levels can be controlled more easily as well as sodium levels being kept under control too (in most cases).
As a result of these factors combined with eating whole grains instead of refined grains like white breads/pastas/rice etc., your metabolism will work at its best possible level which means more energy throughout each day!
Many assume that vegans struggle to get enough protein, but this is not the base anymore. With the proper meal plans, athletes and fitness enthusiasts can acquire the protein requirements to maintain high-performance levels. Find out more about how to get the protein you need for vegan fitness on our article Veganism and Fitness: How to Get the Protein You Need.
Healthy Weight
A vegan diet is higher in fiber and lower in fat, which make it a better choice for weight loss.
Vegan diets are also high in vitamins and minerals, which can help prevent chronic diseases related to obesity like diabetes and heart disease.
A study conducted at the University of South Carolina found that people who followed a vegan or vegetarian diet lost more weight than those following an omnivorous one—even after controlling for exercise levels!
| Nutrient | Daily Recommended Intake | Food Sources |
|---|---|---|
| Fiber | 25-30 g/day | Lentils, black beans, quinoa, brown rice, avocados |
| Fat | <30% of daily calories | Flaxseed, chia seeds, almonds, olive oil, coconut oil |
| Vitamins and Minerals | Various | Spinach, kale, collard greens, bell peppers, sweet potatoes |
Note: Daily recommended intakes vary based on individual needs and goals. The foods listed above are just a few examples of foods that can help meet daily requirements and promote healthy weight loss.
Lentils, black beans, quinoa, brown rice, and avocados have a high-fiber content that can aid in healthy weight loss. Flaxseed, chia seeds, almonds, and oils (such as olive oil and coconut oil) contain healthy fats that can provide nutrients and flavor to meals.
Spinach, kale, collard greens, bell peppers, and sweet potatoes provide nutrients such as vitamins A, C, and K that can help prevent chronic diseases related to obesity.
Improved Athletic Performance
A vegan diet can help you build muscle, lose weight and recover faster after exercise. Studies show that a plant-based diet can reduce inflammation and assist in recovery from exercise.
For example, a study of runners who trained for five weeks on an ultra-low carbohydrate diet had higher levels of inflammation at the end of the training period than those who followed a high carbohydrate diet.
While this doesn’t mean taking up running is bad for you—it’s actually great for your health!—it did show that these two diets altered immune system response to exercise differently.
People engaged in fitness often believe that building muscle is impossible without consuming animal products; however, that’s only a myth. A healthy and balanced vegan diet can provide the necessary nutrients for muscle building. Learn the essential principles behind building muscle while maintaining a vegan diet from our article The Ultimate Vegan Fitness Guide: How to Build Muscle on a Plant-Based Diet.
Reduced Risk Of Disease
You’ll also be reducing your risk for heart disease, diabetes and cancer. Heart disease is one of the leading causes of death worldwide, but a vegan diet has been linked to a reduced risk for this disease.
A plant-based diet can also lower cholesterol levels and blood pressure; both of which are associated with an increased risk for heart problems.
Many people believe that by cutting out meat they will feel tired and sluggish because they lack protein in their diets but this isn’t necessarily true! Plant proteins are not only nutritious, but they’re also easy to digest (unlike animal proteins).
They’re also more readily available than animal products due to their abundance on grocery store shelves everywhere you won’t have to go searching far or wide just so you can get some nut milk at breakfast time!
If you do find yourself missing meat-based meals though, there’s no need to worry: There are plenty of vegan substitutes available that provide similar textures without sacrificing flavor (think scrambled tofu instead of scrambled eggs).
Environmental Sustainability
You might be surprised to learn that a vegan diet is one of the most sustainable choices you can make.
A plant-based diet can reduce your carbon footprint by 30 percent, according to The Guardian. Because fruits and vegetables require less water to grow than meat, they also require less energy.
Less energy means fewer greenhouse gas emissions, which contribute to climate change. And because there’s no need for animal feed production (or land used for grazing), more land will be available for other purposes like rainforest conservation or reforestation efforts.
Additionally, compared to omnivorous diets, vegan ones result in significantly fewer food waste products like wild animals killed by crop spraying or antibiotic use in livestock farming — all of which negatively impact ecosystems on our planet.”
A plant-based diet provides numerous health benefits that extend beyond weight loss and improved digestion. Studies reveal that such diets can aid in chronic disease prevention, promote relaxation, and boost energy levels. Check out our article 10 Surprising Health Benefits of a Plant-Based Diet to discover additional incredible benefits that may come with following a plant-based diet.
Increased Lifespan
A vegan diet is associated with a lower risk of chronic disease, including heart disease and type 2 diabetes. In fact, it can be even more protective than a vegetarian diet.
The reason for this is that vegans tend to be leaner than meat-eaters — and as we know from our previous article about the benefits of plant protein (see here), eating fewer calories means you’ll have less fat on your body.
In addition to helping you lose weight and reduce your risk for obesity, a reduced intake of animal products may also help protect against cancer by reducing inflammation in the body.
| Chronic Disease | Risk reduction with a vegan diet | Food sources |
|---|---|---|
| Heart Disease | 25-75% lower risk | Gardein Meatless Chick’n, Beyond Meat Beyond Burger, oatmeal, blueberries, walnuts |
| Type 2 Diabetes | 50-78% lower risk | Tofurky Italian Sausage, edamame, lentils, quinoa, almonds |
| Cancer | 15-20% lower risk | Textured Vegetable Protein (TVP), soy milk, kale, broccoli, berries |
Note: These risk reductions are based on scientific studies comparing vegan diets to non-vegan diets. Food sources listed are just a few examples of vegan foods that are beneficial for each chronic disease.
Gardein and Beyond Meat are meat alternatives that provide a delicious option to add to the diet. Oatmeal, blueberries, and walnuts are rich in Omega-3 fatty acids that can reduce heart disease risk. Edamame, quinoa, and almonds are rich in fiber and protein that can help lower risk for type 2 diabetes.
TVP is used as a meat substitute that can also lower cancer risk, along with soy milk, kale, broccoli, and berries.
Improved Gut Health
- Probiotics:
Probiotics are live microorganisms that can be found in certain foods. These include yogurt, kefir, kimchi and miso paste (to name a few).
While you may be wondering why you would want to ingest these things to improve your health, the truth is that they do have some amazing benefits! Probiotics help maintain a healthy gut environment by helping to prevent diseases like Candida overgrowth and antibiotic-associated diarrhea.
They also help prevent inflammation in the body by decreasing levels of cytokines (proteins released by cells during an immune response) which can lead to chronic conditions like heart disease or cancer if left unchecked.
- Prebiotic foods:
Prebiotics are plant-based ingredients that feed the good bacteria within your intestines while simultaneously strengthening its walls so it doesn’t get damaged when digesting food or absorbing nutrients from them; this helps keep digestion regular which means fewer trips back into town for emergency visits because something wasn’t working properly anymore!
Some examples include Jerusalem artichoke leaves & root vegetables such as carrots/carrots being high in fiber content even though they don’t look like much on their own!
Choosing to adopt a vegan lifestyle can lead to an incredible transformation, but it can be challenging to gather everything that one may need to maintain optimal health and wellness. Fortunately, there are products out there that can aid one in what may feel like supplement deficiencies in such a lifestyle. Learn more about the best vegan supplements for optimal fitness and wellness from our guide to find the right vegan supplements to maintain a healthy lifestyle.
Better Moods And Sleep
The good news is that your moods and sleep can be affected by what you eat, and a healthy vegan diet will help both.
A study published in the Journal of Psychopharmacology found that participants who followed a vegetarian or vegan diet for eight weeks experienced improvements in their moods and ability to fall asleep, as well as reductions in anxiety and depression.
Another study published in Nutrition Reviews reported similar results: Among those who followed a vegan diet for two weeks, 58 percent reported feeling more energetic, 71 percent had improved sleep quality and 63 percent felt less moody (compared with only 33 percent of non-vegetarians).
No wonder many people say they feel happier when they become vegan!
Stronger Bones, Muscles, And Joints
Should you be concerned about calcium, vitamin D, and magnesium?
You’re not alone if these are questions that have crossed your mind. After all, it’s common to hear that meat is the best source of protein and other nutrients. However, there are vegan sources of these essential minerals as well.
A plant-based diet is rich in vitamins and minerals such as calcium (found in dark leafy greens like broccoli), vitamin D (from fortified soy milk), and magnesium (from black beans).
These nutrients help keep your bones strong and prevent osteoporosis later in life. Vegans also tend to be leaner than non-vegans which means they have less body fat on their frames—and this can help prevent muscle weakness or loss over time.
| Nutrient | Daily Recommended Intake | Food source |
|---|---|---|
| Calcium | 1,000 mg | Fortified plant milk (e.g., Silk or Almond Breeze), tofu, kale, figs, chia seeds |
| Vitamin D | 15 mcg (600 IU) | Fortified plant milk (e.g., Oatly), fortified cereal (e.g., Special K), mushrooms, sunlight |
| Magnesium | 420 mg | Almonds, cashews, spinach, edamame, black beans |
Note: The daily recommended intake is for adults aged 19-50 years and varies based on age, gender, and activity level. Check with a healthcare professional for your specific needs.
Sources like Silk and Almond Breeze have a good source of vegan Calcium. Oatly is a recommended source of plant milk to get adequate Vitamin D. Spinach, black beans, and edamame are rich in Magnesium that helps support bone structure and strengthen muscles.
Reduced Animal Cruelty
Vegan diets are more sustainable, humane and environmentally friendly than their meat-eating counterparts.
As a vegan you will have the opportunity to make a positive impact when it comes to reducing animal cruelty, which is often overlooked by those who consider themselves ‘animal lovers’. Animal agriculture is one of the largest contributors to greenhouse gas emissions on our planet. It also uses more water than any other industry – 1/3 of all freshwater worldwide.
By choosing a vegan diet you will not only be doing your part in helping save our planet but also reducing animal suffering in what has been called “the factory farming era”.
Engaging in regular physical activity can help improve overall health when done correctly, and looking for an effective routine that matches your diet status is key. If you’re struggling to find workouts that suit your vegan lifestyle, explore our article on The Top 10 Vegan-Friendly Workouts for Optimal Health and Wellness. Whether you prefer high-intensity intervals or low-intensity activities like yoga, there’s something for everyone on our guide.
Conclusion
So there you have it. We’ve covered ten of the most surprising benefits of a vegan fitness lifestyle and why they are so important.
If you’re still unsure about making the switch to plant-based living, we hope this article has given you some food for thought!
Just remember that if your goal is health, happiness and wellbeing then there really isn’t anything else worth doing… except maybe trying out a new activity or two!
Further Reading
If you want to learn more about the benefits of a vegan lifestyle, check out the following resources:
The Benefits of a Vegan Diet: This article provides an in-depth look at the numerous health benefits of a vegan diet, from weight loss to disease prevention.
The Top 7 Benefits of Being Vegan: This article outlines the top benefits of adopting a vegan lifestyle, including improved health, environmental sustainability, and animal welfare.
Scientific Benefits of Following a Plant-Based Diet: This resource provides scientific evidence to support the health benefits of a plant-based diet, outlining the benefits on the cardiovascular system, blood sugar control, and more.
FAQs
What is a vegan diet?
A vegan diet excludes all animal products, including meat, dairy, and eggs. Vegans rely on plant-based foods to meet their nutritional needs.
Is it difficult to get enough protein on a vegan diet?
It can be challenging to get enough protein on a vegan diet, but it is possible with the right planning. Foods such as beans, lentils, tofu, and tempeh are excellent sources of protein for vegans.
Are there any health benefits of a vegan diet?
Yes, a vegan diet can offer numerous health benefits, including lower risk of heart disease, type 2 diabetes, certain cancers, and more.
What about nutrient deficiencies?
It is important to ensure proper nutrient intake on a vegan diet. Following a well-planned vegan diet can meet all nutritional needs, but some vegans may benefit from supplementing with vitamins B12 and D or omega-3 fatty acids.
Can a vegan diet be beneficial for weight loss?
Yes, due to the high fiber and low-fat content of plant-based foods, a vegan diet can promote weight loss. However, weight loss also depends on overall calorie intake and physical activity levels.
Hi! My name is Hellen James, and I’m a vegan lifestyle enthusiast. I’ve been living the vegan lifestyle for over 10 years now, and it’s been one of the best decisions I’ve ever made. The food is amazing, the community is incredible, and there’s no way I could go back after experiencing all this firsthand.
