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NAMASTE VEGAN ACTIVEWEAR · BY LEGG'S GRIFFANO
FUEL YOUR BODY. FEED YOUR SOUL.
THE COMPLETE VEGAN ATHLETE NUTRITION HUB
Everything you need to perform at your highest level — powered entirely by plants. Curated by Legg's Griffano, founder of Namaste Vegan Activewear.
EXPLORE THE HUB
PLANT POWERED
PERFORMANCE DRIVEN
COMPASSION FIRST
PLANT-BASED PROTEIN GUIDE
How Much Protein Do Vegan Athletes Need?
Active vegan athletes need between 1.2 and 2.0 grams of protein per kilogram of bodyweight daily. Completely achievable on a plant-based diet.
Lentils
18g per cup
Rich in fiber and iron
Chickpeas
15g per cup
Versatile and nutrient-dense
Tofu
20g per cup
Complete protein source
Tempeh
31g per cup
Fermented soy powerhouse
Edamame
17g per cup
Young soybeans packed with nutrients
Quinoa
8g per cup
Complete protein grain
Hemp Seeds
10g per 3 tbsp
Omega-3 rich superfood
Pea Protein
25g per scoop
Easily digestible powder
Black Beans
15g per cup
High in antioxidants
Seitan
25g per 3.5oz
Wheat-based meat alternative
PRE-WORKOUT FUEL
What to eat 30–60 minutes before training
-
1
Banana + 2 tbsp peanut butter
Fast carbs with a little fat to keep energy steady for 45 minutes.
-
2
Oats with berries and hemp seeds
Slow-release carbohydrate for longer sessions and heavy lifting days.
-
3
Rice cakes with mashed avocado
Light on the stomach, high on usable energy.
-
4
Medjool dates + espresso
Natural sugar plus caffeine — the classic street-smart pre-lift.
-
5
Pea protein shake with a banana
When you train early and can't stomach solid food.
PRE-WORKOUT SUPPLEMENTS
-
Beet Root Powder
Nitric oxide boost for blood flow and endurance. Take 60–90 minutes out.
-
Creatine Monohydrate
5g daily. Vegans see the biggest gains — plants carry none of it naturally.
-
Green Tea Caffeine
Cleaner focus, less crash than synthetic stimulants.
-
Beta-Alanine
Buffers muscle acid for higher rep output. The tingle is normal.
ESSENTIAL VITAMINS FOR VEGAN ATHLETES
What every plant-based athlete needs to supplement
CRITICAL
Vitamin B12
Nerve and blood cell function. Plants do not provide it. 1000mcg methylcobalamin daily.
IMPORTANT
Vitamin D3
Bone strength, immunity and testosterone. Choose lichen-derived vegan D3.
IMPORTANT
Iron
Oxygen transport. Pair plant iron with vitamin C, test levels before dosing.
RECOMMENDED
Omega-3 (Algae)
EPA and DHA straight from the source fish get it from. Joint and brain support.
RECOMMENDED
Calcium
Bone density under load. Fortified plant milks and tofu set with calcium.
RECOMMENDED
Zinc
Recovery, immunity and hormone health. Phytates reduce absorption from grains.
B12 IS NON-NEGOTIABLE.
Every vegan must supplement daily. Take 1000mcg of methylcobalamin. This is not optional.
POST-WORKOUT RECOVERY
The 30 Minute Recovery Window — Don't Miss It
THE RECOVERY FORMULA
Aim for a 3:1 ratio of carbohydrate to protein. For a 70kg athlete that's roughly 75g of carbs to 25g of protein. Carbs restock muscle glycogen, protein rebuilds the fibres you just tore down. Skip the carbs and the protein gets burned for energy instead of repair.
BEST RECOVERY MEALS
- Pea protein shake with banana and oat milk
- Sweet potato with black beans and salsa
- Tempeh stir-fry over jasmine rice
- Quinoa bowl with edamame and tahini
- Wholegrain bagel with peanut butter and jam
RECOVERY TIMELINE
0-30 MINS
Refuel window
Fast carbs + 25–30g protein. Liquid absorbs quickest.
30-60 MINS
Real food
A full plate: grains, legumes, greens, healthy fat.
2-3 HOURS
Top up
Second protein feeding to keep synthesis elevated.
POST-WORKOUT RECOVERY
The 30 Minute Recovery Window — Don't Miss It
THE RECOVERY FORMULA
Aim for a 3:1 ratio of carbohydrate to protein. For a 70kg athlete that's roughly 75g of carbs to 25g of protein. Carbs restock muscle glycogen, protein rebuilds the fibres you just tore down. Skip the carbs and the protein gets burned for energy instead of repair.
BEST RECOVERY MEALS
- Pea protein shake with banana and oat milk
- Sweet potato with black beans and salsa
- Tempeh stir-fry over jasmine rice
- Quinoa bowl with edamame and tahini
- Wholegrain bagel with peanut butter and jam
RECOVERY TIMELINE
0-30 MINS
Refuel window
Fast carbs + 25–30g protein. Liquid absorbs quickest.
30-60 MINS
Real food
A full plate: grains, legumes, greens, healthy fat.
2-3 HOURS
Top up
Second protein feeding to keep synthesis elevated.