Recovering From A Vegan Diet: A Guide To Getting Healthy Again

A vegan diet can be a healthy choice, but it's not without its challenges. Some people may find that a vegan diet doesn't work for their body, and they need to make adjustments or even transition away from veganism altogether. This was the case for Alex Lein, a self-described former vegan who, after three years, started to experience low energy, intense cravings, and trouble with digestion. In this introduction, we will explore the potential health benefits and drawbacks of a vegan diet and discuss strategies for recovering from a vegan diet that isn't working for you. We will also provide insights and personal stories from those who have made the transition back to incorporating animal products into their diet.

Eat more plant-based fats

Eating more plant-based fats is essential when recovering from a vegan diet. This is because vegan diets can sometimes be too healthy, meaning the foods eaten are not calorie-dense enough to provide adequate energy for the body to recover optimally. This can leave vegans feeling weak, depleted, and more prone to illness or injury.

To combat this, it is important to incorporate plant-based fats, such as avocados, nuts, and seeds, into your diet. These foods provide a good source of calories and healthy fats, which can help prevent feelings of weakness and depletion. Additionally, omega-3 fatty acids, which can be found in chia seeds, ground flaxseeds, flax oil, hemp seeds, and walnuts, have been shown to improve neuromuscular function and performance in male athletes. While these omega-3s are derived from plants, it is important to note that the body only absorbs a small portion of them, so a larger amount must be consumed to achieve the same benefits as animal-derived omega-3s.

It is also important to ensure you are getting enough iron in your diet. Iron deficiency can lead to a lack of energy and is commonly associated with vegan diets. To increase your iron intake, include beans, dark green leafy vegetables, and fortified cereals in your meals. Eating vitamin C-rich foods, such as orange juice, bell peppers, and tomatoes, alongside plant-based sources of iron can also improve absorption.

In addition to plant-based fats, it is crucial to consume adequate protein and carbohydrates when recovering from a vegan diet. This is because protein is essential for muscle recovery and growth, while carbohydrates help replenish glycogen stores that are depleted during exercise.

Consume more vitamin C

Consuming more vitamin C is an important part of recovering from a vegan diet, especially if you plan to continue incorporating some plant-based meals into your diet. Vitamin C is essential for overall health and has a variety of benefits, including improving iron absorption and boosting the immune system.

Vitamin C is a water-soluble vitamin, which means that it is not stored in the body and needs to be consumed regularly through the diet. It is a powerful antioxidant that can help protect the body's cells from damage caused by free radicals. Additionally, vitamin C plays a vital role in the production of collagen, which is a key component of connective tissues, skin, and bones.

To increase your vitamin C intake, focus on incorporating a variety of vitamin C-rich foods into your meals and snacks. Some excellent sources of vitamin C include citrus fruits like oranges, lemons, and grapefruit, as well as bell peppers, tomatoes, broccoli, and dark leafy greens. These foods are not only packed with vitamin C but also offer a range of other essential nutrients that can support your overall health and recovery.

One important role of vitamin C is enhancing iron absorption. Iron is an essential mineral that plays a key role in transporting oxygen throughout the body and supporting the production of red blood cells. If you are recovering from a vegan diet, ensuring adequate iron intake is crucial, as iron deficiency can lead to fatigue, weakness, and other health issues. By consuming vitamin C-rich foods alongside plant-based sources of iron, such as beans and dark leafy greens, you can improve your body's ability to absorb and utilize this essential mineral.

In addition to its role in iron absorption, vitamin C also contributes to a healthy immune system. It supports the production of white blood cells, which are the body's first line of defence against infections and diseases. By including plenty of vitamin C in your diet, you may lower your risk of developing certain illnesses and help your body fight off infections more effectively.

Take supplements

Taking supplements is a good way to recover from a vegan diet. It is important to consult a healthcare professional or a registered dietitian to determine the correct dosage and ensure that the supplements are vegan-certified and free from animal-derived ingredients.

One supplement to consider is a multivitamin. A multivitamin can help ensure you are getting enough key vitamins and minerals, such as iron, vitamin B12, vitamin A, vitamin D, and zinc. These nutrients are important for energy production and overall health.

Another supplement that can be beneficial is omega-3 fatty acids. Omega-3 fatty acids have been shown to improve neuromuscular function and performance in athletes. Plant-based sources of omega-3 include chia seeds, ground flaxseeds or flax oil, hemp seeds, walnuts, and algae-based supplements.

Creatine and beta-alanine are two other supplements that can support post-workout recovery. These supplements can help to improve muscle strength, endurance, and reduce fatigue.

It is important to note that supplements should not be the only solution to recovering from a vegan diet. A well-balanced diet that includes a variety of whole foods is always the best way to get your nutrients. However, supplements can be a helpful addition to your routine if you are not getting enough of certain nutrients from your diet.

Focus on protein and carbs

If you are recovering from a vegan diet, it is important to focus on getting enough protein and carbohydrates. This is especially important for athletes, who need to repair and rebuild muscle tissue, replenish glycogen stores, and restore energy levels.

Protein is essential for muscle recovery and growth. Vegan sources of protein include tofu, tempeh, beans, lentils, and nuts. It is recommended to consume protein within 30 minutes to an hour after a workout for optimal muscle recovery. However, it is important not to neglect carbohydrates, as protein absorption is reduced in their absence. Carbohydrates are essential for replenishing glycogen stores, which are depleted during exercise. Excellent sources of nutrient-dense carbohydrates include sweet potatoes, quinoa, brown rice, whole-grain pasta, winter squash, beans, and lentils. It is generally recommended to consume carbohydrates within two hours after a workout to optimise glycogen replenishment.

For vegan athletes, it is important to be strategic about combining protein sources, as animal protein is a complete protein, while most vegetables are not. Beans, legumes, organic soybeans, quinoa, buckwheat, and whole-grain or bean-based breads, pastas, and bean flours can help to increase protein intake on a vegan diet. Plant-based protein powders are also a convenient way to meet protein needs.

In addition to protein and carbohydrates, iron and vitamin B12 are two important nutrients that may be low in a vegan diet. Good vegan sources of iron include beans, dark green leafy vegetables, and fortified cereals. Eating vitamin C-rich foods such as orange juice, bell peppers, and tomatoes can help improve the absorption of plant-based iron sources. For those who do not consume dairy or eggs, vitamin B12 can be obtained from fortified foods such as nutritional yeast, organic soy milk or milk alternatives, meat analogs, and fortified cereals.

Get more sleep

Sleep is an essential component of recovery, as it is during sleep that the body repairs and rebuilds muscle tissue. Aim for seven to nine hours of sleep per night to optimise recovery.

• Stick to a sleep schedule: Try to wake up and go to bed at similar times every day. After several weeks, you might not even need an alarm.
• Optimise your bedroom environment: Minimise external noise, light, and artificial light from devices such as alarm clocks. Keep your bedroom at a comfortable temperature—around 65°F (18.3°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.
• Avoid bright light before bed: Blue light, which is emitted by electronic devices like smartphones and computers, can negatively impact your sleep. Avoid bright lights two hours before bed, and consider wearing blue light-blocking glasses.
• Avoid caffeine and alcohol late in the day: Caffeine and alcohol can disrupt your sleep. Avoid consuming caffeinated beverages at least eight hours before bedtime, and finish your alcoholic drinks several hours before bed.
• Limit fluid intake before bed: Drinking large amounts of fluids before bed can lead to excessive urination during the night, which can negatively affect sleep quality. Stop drinking fluids one to two hours before going to bed.
• Optimise your diet: Eat a dinner that includes nutrient-dense carbohydrates and protein. Some good sources of carbs include sweet potatoes, quinoa, brown rice, whole-grain pasta, winter squash, beans, and lentils. Good sources of protein include tofu, tempeh, beans, lentils, and nuts.
• Exercise regularly: Regular physical exercise can help improve sleep quality. However, avoid exercising too late in the day, as it may cause sleep problems due to increased alertness.

Frequently asked questions