Vegan Fitness – To Supplement or Not To Supplement?

Disclaimer: I am not a nutritionist, and I am not an exercise expert. I am merely a plant-based woman who works out on a consistent basis and has the power of google at her fingertips. 
For the sake of transparency, this is not a sponsored post (in other words, I wasn’t paid to write this), but I did receive free products from Propello Life to try out and this is how I feel about them.

One of the most frustrating things as someone who is plant-based hears on a regular basis is “but where’s the protein”, cue the eye roll. There’s protein in everything PSA, and most fitness culture tells us we need WAY more protein than we actually do anyway. The Vegetarian Resource Group recommends 0.36 grams of protein per pound of your body weight. I weigh 122 pounds so I need roughly 43.92 grams of protein per day. These are minimum requirements to not get sick, and is generally for sedentary individuals (lookin’ at you desk jobs – I have one too, it’s ok).

Need a less biased resource? Check out this article: Harvard Health Medical School (yes I am aware this article recommends animal protein, however it does a great job of explaining dietary recommendations for protein).

My workouts are 5 days a week of light cardio (5 min of sprints) combined with isolated muscle group weight training, a couple of HIIT workouts per week, and a few days a week of a good yoga session. Definitely not athlete level, but also not sedentary. Oh yeah, and I walk 2 miles roundtrip to work everyday.

So first things first, do you need a vegan protein powder?

In short, yes. I am a busy woman who doesn’t always have time to track everything I eat to make sure I’m getting enough protein during the day. This Propello Life Vegan Protein Powder starts my day with 16 grams of vegan proteins in my smoothie, and then I’m not playing protein catch up all day. I’m not a huge morning eater, my ideal situation is having breakfast at 9 or 10am, however that’s not super ideal to getting your body moving and ready for the day. It’s much easier to me to get down a smoothie at 7:30am to start my day off with clean, vegan energy.

My favorite protein smoothie recipe:

Blend and enjoy!!

What’s the deal with Pre-Workout?

Pre-workout may sound scary, but it doesn’t have to be. Like mentioned before, I have an office job and my preferred workout time is on my lunch break. In my head, I sit all dang day, I’d much rather get moving in the middle of the day than just sit somewhere else while I eat. However, finding the will to get up and go do it is rough.

Pre-Workout can have a lot of great benefits for the overall integrity of your workout, but where it usually goes wrong is the amount of caffeine it has. I aim for a pre-workout that has as much caffeine as a cup of coffee. Taking the Propello Life Pre-Workout has replaced my afternoon coffee run that usually happened right after lunch.

This pre-workout does have Creatine, which has gotten a bad rap for being like a steroid, which is highly inaccurate. Creatine is actually a substance that occurs in the body naturally (read about it here: Creatine 101).


Recovery, what are BCAA’s?

BCAA = Branched Chain Amino Acids.

BCAA’s are 3 essential amino acids that your body becomes depleted of during strength training exercise (i.e. weight lifting, HIIT, circuit, etc.). These amino acids (leucine, isoleucine, and valine) will help fuel you after your glycogen stores are depleted. They won’t make your workout better, but they’ll help you recover afterwards.

These specific amino acids are not produced by your body naturally, so you have to consume them. This is usually done by eating animal protein within 30 minutes after working out. Well that’s not happening here! I don’t eat meat and dairy if you haven’t figured that out yet. So the alternative for me is a BCAA supplement! The Propello Life Rejuvenating Aminos are great! The Pineapple & Mint Tea flavor is my favorite, but a tad sweet for me, so I add a slice of lemon. Then it’s just like a yummy flavored iced tea!

Understanding your body chemistry and how to perform optimally is so incredibly important. I live off of the motto of taking care of my health, not my sick. The more focus I put on my health, the more I avoid any sick. I encourage you to do your own research on these things and get educated because knowledge is power. But if you’re an active vegan, consider trying supplements for optimal health and wellness!

Disclaimer: I am not a nutritionist, and I am not an exercise expert. I am merely a plant-based woman who works out on a consistent basis and has the power of google at her fingertips. 



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