You’ve probably heard the phrase, “Abs are made in the kitchen,” which means that your workouts are only as good as the food you eat. To get the most out of your fitness journey, you need to fuel your body with the right nutrients. But with so many diets and macronutrient ratios to choose from, where do you start?
The Power of Macronutrients
When it comes to fitness, macronutrients—protein, carbohydrates, and fats—are the foundation of a healthy diet. As a plant-based eater, you already know how to get the right amount of fiber and vitamins from whole foods. But you might be wondering, “How do I balance the other macronutrients to support my fitness goals?”
Fortunately, with a little bit of planning and knowledge, you can master macronutrient balance on a plant-based diet to optimize your workouts, fuel your body, and reach your fitness potential.
Calculating Your Macros
To find your ideal macronutrient balance, you first need to know how many calories and macros you should be eating. Here are some factors to consider:
- Age
- Sex
- Height
- Weight
- Activity level
- Body composition (fat vs. muscle percentage)
- Fitness goals (building muscle, losing weight, maintaining, etc.)
Based on this information, you can calculate your total daily calorie needs and then divide those calories into macronutrient targets (protein, carbs, and fat) that align with your fitness goals. For example, if you want to focus on building muscle, you may want a higher percentage of your calories to come from protein.
Keep in mind that everyone is different, so it’s important to consult with a registered dietitian or healthcare professional to get personalized recommendations for your unique situation.
Sample Macro Ratios
Here are some general macro ratios for different fitness goals:
- Building muscle: 1.2-1.5g protein per kg of body weight, 150-170g carbs, 60-100g fat
- Losing weight: 1.2-1.5g protein per kg of body weight, 130-150g carbs, 50-70g fat
- Maintenance: 1.2-1.5g protein per kg of body weight, 150-200g carbs, 50-75g fat
These are just starting points. You may need to adjust your macros depending on how your body responds to your meal plan.
Optimizing Macros
Protein Power
As a plant-based eater, you might be concerned about getting enough protein. But with the right plant-based sources, you can easily reach your daily macro goals.
High-quality plant-based protein sources include:
- Legumes (lentils, chickpeas, black beans, kidney beans, etc.)
- Nuts and seeds (almonds, cashews, pumpkin seeds, sesame seeds, etc.)
- Whole grains (quinoa, brown rice, whole wheat bread, oats, etc.)
You can also combine complementary plant-based protein sources to create a complete protein. For example, eating rice and beans together gives you all nine essential amino acids.
To reach your protein targets, consider:
- Meal planning and portion control
- Incorporating protein-rich supplements (if desired)
For example, you could make a chickpea salad with avocado, almonds, and quinoa for a high-protein, plant-based lunch.
Carb Cycling for Energy
Carbohydrates are your body’s primary source of fuel, especially during intense workouts. That’s why it’s important to get the right amount of carbs each day. But the number of carbs you need can vary depending on your activity level.
Carb cycling is a technique where you adjust your carb intake based on your workouts. For example, on high-activity days, you might eat more carbs to fuel your workouts and replenish your glycogen stores. On low-activity days, you might eat fewer carbs to support weight loss.
Carb cycling can also help you avoid the ups and downs of low blood sugar (hanger!) by timing your carbs around your workouts. For example, you might eat a high-carb meal 2-3 hours before a workout and then have a smaller, lower-carb meal closer to working out.
Experiment with different ratios of high-carb and low-carb days to find what works best for you. You might find that eating more carbs on exercise days and fewer carbs on rest days helps you feel more energized and focused throughout the day.
Healthy Fats for Hormones
Healthy fats are essential for hormone balance, brain health, and overall wellness. And as a plant-based eater, you have plenty of options for getting all the good fats your body needs.
Some beneficial plant-based fat sources include:
- Avocados
- Nuts and seeds (almonds, cashews, pumpkin seeds, sesame seeds, etc.)
- Plant-based oils (olive oil, avocado oil, etc.)
When incorporating fats into your diet, remember that not all fats are created equal. While some fats (like omega-3s) can support heart health and reduce inflammation, other fats (like saturated and trans fats) can be harmful to your health.
To get the most out of your plant-based diet, focus on incorporating heart-healthy fats like:
- Avocados (a great source of monounsaturated fats)
- Nuts and seeds (a good source of polyunsaturated fats, like omega-3s)
- Plant-based oils (like olive oil, which is rich in monounsaturated fats)
Adjusting your fat intake can also help you reach your fitness goals. If you’re trying to lose weight, you might want to focus on getting most of your calories from protein and carbs, with fewer calories coming from fat. If you’re trying to build muscle, you might want to aim for a higher percentage of your calories coming from healthy fats.
Meal Planning and Recipes
Now that you know how to calculate your macros and optimize your plant-based diet for fitness, it’s time to put that knowledge into practice. Here are some plant-based meal ideas to help you get started:
Sample Meal Plans
Here are some sample meal plans for different macro ratios:
- High-protein meal: Tofu stir fry with brown rice, edamame, and almonds
- High-carb meal: Quinoa bowl with black beans, avocado, pumpkin seeds, and salsa
- High-fat meal: Vegan sushi with avocado, cucumber, carrot, and sesame oil
You can also experiment with different ratios of carbs, protein, and fat within each meal to find what works best for you. For example, you might want to add more beans to your tofu stir fry for extra protein and fiber.
Transitions between macro-focused meals can be tricky, especially if you’re used to eating a certain way. For example, if you’re used to eating a lot of processed foods, you might experience cravings or digestive issues when you start eating more whole foods. That’s why it’s important to:
- Start slowly and make small changes
- Be patient with yourself
- Get support from a healthcare professional or registered dietitian
Delicious and Macro-Balanced Recipes
Here are some delicious and macro-balanced recipes to help you get started on your plant-based fitness journey:
Breakfast
- Overnight oats with rolled oats, almond milk, chia seeds, sliced banana, and almond butter
- Scrambled tofu with turmeric, spinach, tomato, and whole wheat toast
Lunch
- Chickpea salad with avocado, red bell pepper, red onion, almonds, and lemon-tahini dressing
- Grilled tempeh sandwich with hummus, avocado, tomato, spinach, and whole wheat bread
Dinner
- Lentil curry with brown rice, kale, chickpeas, and cashews
- Vegan burrito bowl with black beans, brown rice, avocado, salsa, and guacamole
Snacks
- Apple slices with almond butter and chia seeds
- Carrot sticks with hummus
Remember, the key to success is to find whole food options that you enjoy and that support your fitness goals. So don’t be afraid to experiment with different recipes and meal ideas until you find what works best for you.