If you’re doing resistance training, weight lifting or Whole Body Vibration training, your body needs more protein than the usual amount. Most raw vegans don’t have to worry about where they get their protein from because their diet already provides them with plenty and they absorb almost all of it.  However, what you want to be very clear about is that not increasing the amount of protein in your diet after a workout will lead to not being able to increase your muscle fiber or strength. Working out will basically be for nothing if no additional proteins are taken in.

Eating protein helps build and maintain muscle.  Not only that but it also helps to lose excess fat because it has a higher thermic effect than fats and carbs – meaning it takes a lot more calories to digest and utilize the protein than the other two macronutrients.   This is called the Thermic Effect of Food (TEF) and it breaks down the following way:

Protein: 25 to 30% TEF
Carbohydrates: 7% TEF
Fat: 3% TEF

To illustrate, if you eat 100 calories of only protein, your body will use 25 to 30 calories to digest and utilize that protein. If you eat 100 calories of pure carbohydrates, your body will use 7 calories to digest and utilize that carbohydrate. Your body uses just 3 calories to digest 100 calories of fat. If you cut back on healthy fats too much, though, the body will start to hold onto fat because it thinks we’re starving. Carbs fuel your body before a good workout and replenish depleted fuel stores afterwards.

10 Raw Vegan Foods to Build Muscle & Lose Fat

1. Good water: With MSM in it is even better for sore muscles, circulation, detox, and flexibility.  Check out this link to learn ALL that MSM helps with.  I use 2-3 tablespoons in 16 oz of water almost every morning.

2. Lots of greens: spinach, kale, parsley, collards, swiss chard, romaine, etc.  Think salads, green smoothies, and green juice.

3. Good protein powder such as Hemp Protein, Sun Warrior Protein, Sproutein, and/or Warrior Protein (by Healthforce Nutritionals).

4. Spouted (or cooked) lentils: For protein and fiber and carbs after a workout.

5. Sprouted (or cooked) quinoa: For protein and fiber and carbs after a workout.

6. Hemp Oil: Great source of omega 3’s, anabolic fat that helps you burn fat.

7. Chia Seeds: Great source of omega 3s, protein, and keeps you full and hydrated.  I love eating chia seeds in a little bowl with some maca and agave nectar!

8. Coconut Oil: High thermic effect, great for metabolism and hormones, anabolic fat that helps you burn fat.

9. Nutritional Yeast: Great source of protein, B vitamins, and it tastes delicious sprinkled on salads, lentils, quinoa, even spirulized zucchini (think macaroni and cheese!)

10. Berries of all types: They’re low glycemic and full of antioxidants.  Goji berries are my favorite!

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