Muscles on Plants: 60 Pre & Post Workout Plant Based Meal Ideas For Boosting Workout Performance, Better Recovery and Maximizing Growth

By Sivan Berko

Not Sure What To Eat Before or After Your Workout on A Plant Based Diet? 
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...

This step by step guide will give you all of the tools you need to achieve....

>> Download This Book Today <<

• Language: English
• Publisher: Sivan Berko
• Release date: Dec 21, 2015
• ISBN: 9781519951342

Book preview

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

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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