YOUR ULTIMATE VEGAN FITNESS RESOURCE HUB
Everything you need to fuel your plant-based fitness journey — nutrition guides, workout tips, recovery advice and more. Curated by Namaste Vegan Activewear by Legg's Griffano.

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🌱 PLANT-BASED NUTRITION

How to Get Enough Protein on a Vegan Diet
Contrary to popular belief, getting enough protein on a plant-based diet is completely achievable. Top vegan protein sources include lentils, chickpeas, black beans, tofu, tempeh, edamame, quinoa, hemp seeds and pea protein. Aim for 0.7 to 1 gram of protein per pound of bodyweight for active athletes.

Best Pre-Workout Vegan Foods
Fuel your workout with complex carbohydrates and light protein. Great options include a banana with almond butter, oatmeal with berries, or a smoothie with plant protein, spinach and frozen fruit. Eat 30 to 60 minutes before training for best results.

Best Post-Workout Vegan Recovery Foods
After training your body needs protein to repair muscles and carbohydrates to restore energy. Try a protein smoothie with pea protein, chocolate almond milk and banana. Or brown rice with black beans and avocado. Recovery starts within 30 minutes of finishing your workout.

Key Vitamins and Minerals for Vegan Athletes
Pay attention to Vitamin B12 (supplement daily), Iron (found in lentils and spinach), Calcium (found in fortified plant milks and tofu), Omega-3 (found in flaxseeds, chia seeds and walnuts), Vitamin D (sunlight and supplements), and Zinc (found in pumpkin seeds and chickpeas).

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💪 WORKOUT TIPS

Beginner Full-Body Workout (No Equipment Needed)
Monday — 3 sets of 10 squats, 10 push-ups, 10 lunges, 30 second plank
Wednesday — 3 sets of 15 jumping jacks, 10 mountain climbers, 10 glute bridges, 20 second side plank each side
Friday — Repeat Monday routine and add 5 more reps to each exercise

Strength Training for Vegans
You do not need meat to build muscle. Progressive overload (gradually increasing weight or reps over time) combined with adequate plant-based protein is the formula. Focus on compound movements like squats, deadlifts, bench press and rows for maximum muscle building efficiency.

Flexibility and Recovery
Recovery is where growth happens. Prioritize 7 to 9 hours of sleep, stretch for 10 minutes after every workout, foam roll tight muscles and stay hydrated with at least 8 glasses of water daily. Consider yoga for active recovery on rest days.

TRUSTED VEGAN FITNESS RESOURCES

1. Here are some of the best websites and organizations in the vegan fitness space:

2. Forks Over Knives (forksoverknives.com) — Plant-based nutrition and recipes

3. No Meat Athlete (nomeatathlete.com) — Running and fitness on a plant-based diet

4. Vegan Health (veganhealth.org) — Science-based vegan nutrition guidance

5. Plant Based News (plantbasednews.org) — Latest vegan lifestyle and fitness news

6. Mercy For Animals (mercyforanimals.org) — Animal welfare and compassionate living

7. he Vegan Society (vegansociety.com) — Comprehensive vegan lifestyle resources

8. One Green Planet (onegreenplanet.org) — Vegan recipes, fitness and wellness

💜 A MESSAGE FROM LEGG'S GRIFFANO

"You don't need a crown to be powerful. You need conviction. Every workout, every meal choice, every piece of clothing you wear is a statement of who you are and what you stand for. Wear your values. Move with compassion. Live with purpose."

— Legg's Griffano, Founder of Namaste Vegan Activewear