MoveWell Health and Fitness


Your Personal Guide to Exercise and Plant-based Eating

Nowadays, more and more people are becoming conscious of the concept of sustainability. Interestingly, the idea does not only apply to natural, social, and economic resources. No doubt all of these are big ideas that affect everyone. 

But one specific aspect of sustainability that is gaining the attention of many people is plant-based eating. Many fitness enthusiasts and health buffs used to shy away from plant-based diets because they thought it would not be enough to sustain them during workouts. 

The truth is, there are a lot of misconceptions about the efficiency of working out when one is on a plant-based diet. 


One such myth is that you will not get enough protein in a plant-based diet. How can one get gains without enough protein? How will they build muscle without chicken breast, steak, or ribs? Can your muscles recover quickly without meat?

These are common questions. But when you thoroughly inspect the nutritional value of plant-based food, you will realize that many of them contain loads of protein. In addition to this, they also have vitamins and minerals that are good for your overall nutrition. Now to get the true benefit from protein you need to consume all 9 essential amino acids which come from protein. With a plant-based diet, to get all 9 essential amino acids, you must combine multiple plant sources. For example, throughout the day make sure to consume a mix of nuts, legumes and veggies high in protein. Don’t just rely on one source for your protein.

Another misconception is that cow’s milk is essential for you as you build strong bones. But there are other sources of calcium like Bok choy, kale, and mustard greens. Fruit juices and milk from plants also provide calcium.

People are also apprehensive about plant-based diets due to the notion that you will have limited food options. However, the concept does not only revolve around salads and veggie meat. There are literally thousands of options with a significant number of flavours and textures that you can choose from.

There are also those who believe that they can become anemic when they embrace this kind of lifestyle. It would be a good reminder to tell people who have this concern that we can find Iron in different plant-based ingredients. They are in dark leafy greens, dried fruits, lentils, and chickpeas, among others.

It is vital that you would be armed with enough information before deciding this matter. It would be best if you could conduct your own research. However, not all sources have equal weight, so you should only listen to credible information.

You may ask your friends who are nutritionists or personal trainers as they should have an idea about it. You may also consult your physician. However, be careful, as neither may be qualified to offer nutrition advice! If you choose to research online, check if the available discussion on the topic is from reputable organizations or personalities. Do your homework. Red flags would be anyone offering a quick, easy fix or suggesting for there plan to work, you need to purchase their specific products such as smoothies, pills, juices etc.

Health concerns

It is also a huge mistake to assume that being vegan automatically means being healthier. In fact, a lot of vegan processed food has too much salt, sugar, and even saturated fats. Many of the supposed health benefits of fruits and vegetables are also lost when processed too much.

Think about plant-based cereals, cupcakes, and other pastries. Sometimes, to make up for the missing animal ingredients, they have to compensate for them with other ingredients that are also not good for you.

So, if you choose go on a plant-based, the best route is to go for minimally-processed and natural alternatives. This way, you absorb the majority of vitamins and minerals provided by these food groups. We are also talking here about antioxidants, nutrients, and fibre. All of these contribute to your overall wellness.

Studies also show that going natural and plant-based can reduce the risks of cancer and diabetes. There is no secret formula here. The thing is, if you take care of your body by eating food that is good for you, your body will love you back. There are many tools out there to assist with planning your meals. A couple of examples being My Vegan Meal Plan, which as the name suggests, is purely aimed at providing easy to prepare nutritious meals for those following a Vegan life style. Also, our EatWell meal planning program can be tailored to suit a plant-based diet program.


If you want to get the most out of all your hard work, you need to refuel before and after your workout. However, knowing which foods will help you recover correctly is even more critical if you want to switch to a plant-based diet. Check our article here on when is the best time to re fuel your body.

If switching to a plant-based diet sounds onerous, try including one or two items first into your pre-and post-workout meals at a time to help make your transition easier.

With all the important nutrients in plant-based food, they can help you build, maintain, and protect your body as your work out. They can help you in the following ways:

  • Reduce inflammation

You may also see a decrease in the time you need to rest between workouts. There are plant-based food items that can speed up your recovery time such as tomatoes, green leafy vegetables and fruits such as berries. This can also apply to injuries, which means you can get back to working out again because of a quicker recovery period.

  • Increase energy

Sometimes, due to the pressures and stress of work, we lack the energy to power through a whole exercise program. But when you eat and drink plant-based food and drinks, you can perform at an optimal level. However, as with all meal plans, it’s essential that you maintain a correct calorie intake from your plant-based diet to fuel your body during any exercise. A well-balanced plant-based diet will contain adequate protein, from a number of food sources, healthy fat and low GI carbohydrates.  

  • Increase blood flow

Blood flow is vital in working out because blood brings oxygen to your muscles as you exercise. In addition to this, it also transports essential nutrients that can prevent and even heal injuries. Some plant- based foods to assist with blood flow are Tumeric, capsican, nuts, berries and ginger.

If you are looking for reliable personal training services in Bentleigh East, check out Movewell Health and Fitness. The team is knowledgeable on various aspects of wellness, including those that concern plant-based eating.