Muscles on Plants: 60 Pre & Post Workout Plant Based Meal Ideas For Boosting Workout Performance, Better Recovery and Maximizing Growth
By Sivan Berko
3/5
()
About this ebook
Looking For New Ideas To Diversify Your Daily Meal Plan?
When transitioning to a plant based diet (whether you are vegan or raw vegan), it's important to learn how to fuel your body properly and give it everything it needs. Being an athlete or a bodybuilder, we need to give extra emphasize on our pre and post workout meals. That's why I created this book in order to give you ideas for vegan and raw vegan pre & post workout meals for maximum results and great performance in your training.
What You'll Find In This Book...
- Meal Ideas To Eat 3-4 Hours Before Your Workout
- Meal Ideas To Eat 0.5-1.5 Hours Before Your Workout
- Meal Ideas To Eat Post Workout
- Nutrition Guidelines For The Vegan/Raw Vegan Athlete
- And Much Much More...
>> Download This Book Today <<
Related to Muscles on Plants
Related ebooks
Vegan Diet - Vegan Diet Recipes for Building Muscle Rating: 1 out of 5 stars1/5Vegetarian: High Protein Vegetarian Recipes: Meatless Meals Rating: 5 out of 5 stars5/5Anabolic Kitchen: 140 Recipes for Staying Lean, Building Muscle and Staying Healthy for Men and Women Rating: 5 out of 5 stars5/5Food for Fitness: How to Eat for Maximum Performance Rating: 0 out of 5 stars0 ratingsStrength Training Diet & Nutrition: Key Secrets To The Best Strength Training Diet Plan For You Rating: 5 out of 5 stars5/5Juicing for Exercise: Liquid Nutrition to Power Your Workout Rating: 5 out of 5 stars5/5MMA Nutrition: 50 Meals, Snacks and Protein Shakes Rating: 0 out of 5 stars0 ratingsPlant-Based Protein Guide: High Protein Vegan and Vegetarian Recipes For Athletic Performance and Muscle Growth: Meatless Meals Rating: 0 out of 5 stars0 ratingsStrength Training For Fat Loss: Workouts, Exercises and Diet Tips For Effective Weight Loss Rating: 0 out of 5 stars0 ratingsPower Vegan: Plant-Fueled Nutrition for Maximum Health and Fitness Rating: 0 out of 5 stars0 ratingsVegan Bodybuilding Made Easy: The 4-Week Dream Body with Raw Vegan Diet and Bodybuilding Rating: 3 out of 5 stars3/5Vegan Bodybuilding Rating: 3 out of 5 stars3/5The Effective Vegan Diet: 50 High Protein Recipes for a Healthier Lifestyle Rating: 4 out of 5 stars4/5Vegetarian Bodybuilding Rating: 2 out of 5 stars2/5The Vegan Athlete: A Complete Guide to a Healthy, Plant-Based, Active Lifestyle Rating: 0 out of 5 stars0 ratingsThe Vegan Superhero Diet: The Ultimate Guide to Body Transformation and the Vegan Diet Rating: 3 out of 5 stars3/5The Vegan Muscle & Fitness Guide to Bodybuilding Competitions Rating: 0 out of 5 stars0 ratingsHealthy Happy Vegan Kitchen: Over 220 Inspiring Plant-Based Recipes to Transform Your Health Rating: 4 out of 5 stars4/5The Vegetarian Athlete's Cookbook: More Than 100 Delicious Recipes for Active Living Rating: 5 out of 5 stars5/5How to Become Vegan Rating: 4 out of 5 stars4/5Vegan Reset: The 28-Day Plan to Kickstart Your Healthy Lifestyle Rating: 5 out of 5 stars5/5Plant Based Nutrition for Endurance Athletes: The New Science of Exploiting Organic and Raw Foods Rating: 0 out of 5 stars0 ratingsLazy, Broke & Vegan Rating: 5 out of 5 stars5/5The Daily Vegan Planner: Twelve Weeks to a Complete Vegan Diet Transition Rating: 4 out of 5 stars4/5The Easy Vegan Week Rating: 5 out of 5 stars5/5Plant-Based Gourmet: Vegan Cuisine for the Home Chef Rating: 5 out of 5 stars5/5
Weight Loss For You
The Noom Mindset: Learn the Science, Lose the Weight Rating: 0 out of 5 stars0 ratingsThe Hormone Reset Diet: Heal Your Metabolism to Lose Up to 15 Pounds in 21 Days Rating: 4 out of 5 stars4/5The Carnivore Diet Bible Rating: 4 out of 5 stars4/5The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally Rating: 4 out of 5 stars4/5The Obesity Code: the bestselling guide to unlocking the secrets of weight loss Rating: 4 out of 5 stars4/5Unlock Your Macro Type: • Identify Your True Body Type • Understand Your Carb Tolerance • Accelerate Fat Loss Rating: 0 out of 5 stars0 ratingsStop Eating Your Heart Out: The 21-Day Program to Free Yourself from Emotional Eating Rating: 4 out of 5 stars4/5Ketogenic Bible: The Complete Ketogenic Diet for Beginners - The Only Keto Guide You Will Ever Need Rating: 5 out of 5 stars5/5The Obesity Code Cookbook: Recipes to Help You Manage Insulin, Lose Weight, and Improve Your Health Rating: 4 out of 5 stars4/5Summary of Dr. Gundry's Diet Evolution: Turn off the Genes That Are Killing You and Your Waistline Rating: 3 out of 5 stars3/5Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar Rating: 5 out of 5 stars5/5Fit Men Cook: 100+ Meal Prep Recipes for Men and Women—Always #HealthyAF, Never Boring Rating: 4 out of 5 stars4/5Metabolism Makeover: Ditch the Diet, Train Your Brain, Drop the Weight for Good Rating: 0 out of 5 stars0 ratingsThe Whole30: The 30-Day Guide to Total Health and Food Freedom Rating: 0 out of 5 stars0 ratingsDelay, Don't Deny Rating: 5 out of 5 stars5/5Step by Step Guide to the Whole 30 Diet: A Detailed Beginners Guide to Losing Weight on the Whole 30 Diet Rating: 5 out of 5 stars5/5Deep Nutrition: Why Your Genes Need Traditional Food Rating: 4 out of 5 stars4/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5Ultrametabolism: The Simple Plan for Automatic Weight Loss Rating: 4 out of 5 stars4/5
Reviews for Muscles on Plants
1 rating0 reviews
Book preview
Muscles on Plants - Sivan Berko
Table of contents:
Nutrition Principles For The Plant Based Athlete:
Pre workout
Eating During Exercise
Post Workout
Meal Ideas to Eat 3–4 Hours Before Your Workout
Meal Ideas to Eat ½ to 1½ Hour Before Your Workout
Post Workout (Vegan)
Post Workout (Raw Vegan)
Extra Bonus
About The Author
Download 5 Meal Plan Samples (Both Vegan & Raw Vegan) 100% FREE
Click Here for Instant Access
Nutrition Principles:
Pre-Workout
The main idea of pre-workout meals is that they are meant to provide energy sources that will be available later in order to preserve energy stores and also to take advantage of the increased blood flow to the muscles.
Glycogen is the sugar stored in the liver and the muscles. Since high-intensity training burns energy at such a great demand, the body cannot provide enough oxygen in order to use the fat as fuel. (It takes longer to break down fats than carbs.) Therefore, the body also uses the sugar that is stored in the muscle and also the sugar that is found in the bloodstream.
So what should I eat and when?
2–4 hours before your workout – This meal should include carbs, protein, and high-fiber foods. It is recommended to minimize the amount of fat.
In general, in order to prevent the phenomenon of discomfort caused by working out on a full stomach, it is better to have the large meals of the day at least 2–4 hours before your workout.
Approximately 30 to 90 minutes before your workout – You want to eat carbs with a high–medium glycemic index, such as fresh and dried fruits, potatoes, some vegetables (like carrots, peas), etc. If you train in the morning, this meal can be your first meal of the day.
The goal is to consume carbs that absorb fairly quickly, which will provide initial support of glucose.
What should I avoid eating before my workout?
An hour before your workout, you want to avoid eating fat. Fat inhibits the evacuation of the stomach and thus causes food to stay in the stomach longer. It may become