FOODS
Vitamin B-12 Foods for Vegetarians
by Matthew Lee, Demand Media healthyeating.sfgate.com
“..Fortified foods are a good vegetarian source of vitamin B-12. These include soy products, dairy alternatives and breakfast cereals. For example, a single veggie burger patty contains 1.41 micrograms and a cup of fortified bran flakes contains 1.5 micrograms of the nutrient. Respectively, these amounts account for 58.8 and 62.5 percent of your daily vitamin B-12 intake. Because not all fortified soy products and breakfast cereals contain vitamin B-12, read nutritional information labels before making a purchase…”
Vegetarian Vitamin B-12 Food Sources oldwayspt.org
“… Vegans need to take a vitamin-B supplement daily…
Top 10 Foods Highest in Vitamin B12 (Cobalamin), from healthaliciousness.com
*note: not all the top 10 are “vegetarian” friendly
“..#1: Shellfish (Cooked Clams)..
#3: Fish (Mackerel)
#4: Crustaceans (Crab)
#5: Fortified Soy Products (Silken Tofu)
#6: Fortified Cereals (All Bran)..
-VEGAN
What Every Vegan Should Know About Vitamin B12, from vegansociety.com
“..Very low B12 intakes can cause anemia and nervous system damage. The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms. Most vegans consume enough B12 to avoid anemia and nervous system damage, but many do not get enough to minimize potential risk of heart disease or pregnancy complications…
Vegan Foods That Are High in Vitamin B12
by Leta Shy 4/04/11 popsugar.com
“..And while vitamin B12 deficiency is rare, the nutrient is essential for maintaining a healthy nervous system as well as healthy blood cells, so it’s important to get enough in your diet. Most women need 2.4 mcg of the vitamin a day (a little more if you are pregnant or breasfeeding).
Since the best sources of B12 come from meat, fish, eggs, and chicken, long-time vegans may need to look to other sources to make sure their levels of B12 stay filled. Besides taking a vitamin supplement, which vegan-friendly foods are high in B12? Find out after the break.
..
Sources of Vitamin B12 and B12 Supplements for a Vegan Diet | Fablunch from youtube.com
“..Published on Feb 7, 2014
10 Tips for Going Vegan: http://bit.ly/1dGSzqt
In this video, Teshia and I talk about how to get enough B12 vitamin on a vegan diet, what vegan sources of B12 are out there and whether you should take supplements in order to prevent a B12 deficiency when becoming a vegan.
BLOG POST: http://bit.ly/1zlmM4q
..
*see Health: Nutrition-Micronutrients Pt. 1~Vitamins=Water Soluble goodnewshealthandfitness.wordpress.com
Workout Foods
*see Fitness: Various Chest Muscle Exercises goodnewshealthandfitness.wordpress.com
Pre-Workout
Top 5 VEGAN & VEGETARIAN PRE-WORKOUT Foods
https://youtu.be/9-HTONe8A5c
*fruit smoothie, avocado, cucumbers, coconuts, etc..
What to Eat Before a Workout: 8 Easy Meals to Maximize Your Performance Written by Matt Frazier nomeatathlete.com
“…So that’s the motivation for this list: 8 simple, natural meals or snacks — vegan, of course — to eat before a workout. The criteria I aim for in choosing a pre-workout meal:
Lots of carbohydrate, a little bit of protein (a 3:1 ratio is best, but you don’t need to be exact with it)
Whole foods, with just a few exceptions where it will benefit performance
No caffeine — no doubt it helps performance, but for everyday nutrition I leave it out
I’ve divided them into categories based on when you should eat each. If you’ve got the time and aren’t worried about getting too many calories (say, for a weight loss goal) eat one from each category before a big race or workout; otherwise eat only the just-before-the-workout meal.
If You’ve Got Less than an Hour Before Your Workout
1. Dates..
4. White Potatoes or White Rice..
*see Health: Nutrition-Macronutrients goodnewshealthandfitness.wordpress.com
Post-Workout
Pre & Post Workout Nutrition (with vegetarian/vegan options!) nutritionistinthekitch.com
“..Post Workout Nutrition Ideas:
Quick Protein Shake (this is great for getting that post-workout nutrition right after you workout, bring some protein powder to the gym with you and just add water!)
Raw or Dry Roasted Nuts & Unsweetened Dried Fruit
Protein Smoothie (make with protein powder, some fruit, and throw some oats in the mix!)
Banana & Almonds (another easy post-workout snack you can have ready in your gym bag or car!)
Mary’s Gone Crackers w/ Tuna and Mashed Avocado
Protein Powder & Nut Butter (combine these two ingredients like I did for my Chocolate Protein Nut Butter Cups!)
,,,,
Hummus & Higher Glycemic Veggies (such as carrots)
Hard Boiled Eggs & Whole Grain Toast
Dried Apple Rings & Cashews/Almonds/Walnuts
So there you have it! The basics of pre & post workout nutrition and some ideas to get you started!
Remember, you can’t out-train a poor diet, and your diet should work FOR you not against you! Don’t waste the hard work you put into your workouts and go grab some junky fast-food right after, but focus on the right pre & post nutrition and see your goals come to pass!
Happy Monday and I hope you all have a wonderful week!
I’m off to the gym this morning, fueled and ready to go, with my post-workout meal in tow! 🙂
Christal
Nutritionist in the Kitch
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Comments
vibhor says
May 3, 2016 at 1:48 am
Hi I work out twice a day, intense cardio in the morning and weights in the evening, I want to know what to eat before and after both of workouts.
I’m a vegetarian it would be of soo much help if you suggested something.
Christal says
May 3, 2016 at 10:38 am
Hi Vibhor! Read the post 🙂 Lots of information for you in there!
Samantha says
January 24, 2015 at 4:33 pm
Hello! 🙂 for a pre and a post workout can I eat banana s for Pilates, cardiio as well as yoga? And what other raw fruits can I eat before and after? And what veggies? I am wanting to lose a lot of body fat and 25 pounds of weight so my husband and I can try and have another baby soon
Christal says
January 25, 2015 at 9:23 am
Hey Samantha! Banana would be fine for all of those! You should check out my Become A Client page (http://www.nutritionistinthekitch.com/services) and we could work together to help you reach your goals! 🙂
Agnes says
November 13, 2014 at 12:01 am
Hi Christal,
I was wondering that post yoga fuel is also important? I usually do yoga (always power one) in the morning between 5-6am in a fasted state and after the session I feel hungry, although I’m just having breakfast around 8am when I get in the office, by bike. Can I have some nibble, like dried fruits and nuts in the morning after the session?
Many thanks for your help,
Agnes
P.S. Loving your blog since ages xx
Christal says
November 16, 2014 at 4:24 pm
Hi Agnes! Yes, because a power flow yoga is definitely a little form of resistance training it would be smart to have some post yoga protein and carbohydrates! Some nuts and dried fruits would do the trick wonderfully! 🙂
Susan says
June 18, 2013 at 7:59 am
Totally agree! I always have my oatmeal and berries about a hour to hour and a half before my workout, and then my whey protein and berry smoothie right after. My fitness instructor, always tells us to fuel our body before a workout, and compares it to fueling a car before taking a trip!
…
Thanks so much for this! I’ve been doing HIIT and have been wondering whether I should eat first thing in the morning or not (because I do it right when I wake up). Love the ideas though 🙂
Doing cardio on an empty stomach first thing in the morning can be OK, as the body will use fat for fuel right away, so for fat loss this is good, BUT that being said, sometimes you just won’t have the energy you need to push as hard as you would if you ate, and for HIIT that might be the case. I would go with some water, and just a fruit like a banana or apple to get you going! That shouldn’t make you feel full at all or give you pain/cramping!
..”
WHAT I EAT (VEGAN) – Post Workout Meal
https://youtu.be/C7A6LeF7SuA
*don’t count!
Any other suggestions, feedback, comments, questions, etc..?
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