The winning formula for a vegan diet and training successfully? This is explained by an English personal trainer and nutritionist ,  Greg Cornthwaite , who says that most of the people who come to him and are vegan have an unbalanced diet from the beginning.
Since the vegan diet lacks all animal-type protein foods, sources of noble proteins (i.e. complete in terms of amino acids), and does not include integration with whey-type proteins (because from whey), we must first of all starting from the most important vegan protein sources to ensure that you cover the daily quota of these macronutrients, which are essential to make training effective and lose weight.

Many people do not understand which nutrients are important to balance the vegan diet and make it functional to fitness . For example: Meat substitutes have poor quality protein, are not nutrient dense and are rich in salts and additives. Eating only tofu or seitan, without combining these foods derived from legumes with the right amount of cereals, does not guarantee a complete amino acid profile, and therefore some of those proteins will not be assimilated. 

So the first tip is to always combine legumes with whole grains , even eating them once a day, every day. At the same time, you must also fill up on foods that contain leucine, an amino acid called into question for muscle anabolism: Greg recommends enriching the diet with soy and all types of beans, but also to supplement meals with BCAAs before , during and after training. Instead of whey protein, vegan dieters and trainers can rely on rice or pea protein for vegan smoothies, which can also have unsweetened almond milk, coconut water, avocado, chia or flax seeds. , fruits and vegetables.

Another very important thing is to ensure a vitamin C supplement every time we eat , to avoid an excess of phytic acid and other antinutrients present in plants, legumes and whole grains: water and lemon or a citrus juice or a juice with each meal (or citrus fruit) can meet these requirements. To avoid being forced to integrate cereals and legumes every time during meals, snacks for a sports vegan are essential. Finally, the integration of vitamin B12 can take place through Marmite (a compound based on fermented yeast very well known in the UK, which is spread on bread): vegan, gluten free and rich in folic acid, in Italy it is only marketed in shops of foreign specialties, or you can order it from Amazon .