Plant-Based Boosters for Your New Year Training

Kick Your Goals Into Action

Discover how plant-based nutrition can help power your New Year fitness sessions with registered nutritional therapist and Alchemy Superblends founder, Karen Newby.

Plant vs Whey Protein

There are lots of advantages to opting for vegan protein powder over whey – it’s easier to digest and it doesn’t contain any pro-inflammatory agents. Whey protein can often cause symptoms such as bloating and it’s also pro-inflammatory, containing arachidonic acid. Inflammation is the scourge of every fitness bunny and it’s important to keep it in check, which is why our Sport Elixir has a base of vegan hemp and pea protein. Plant protein contains more fibre and hemp protein, for example, and it also contains omega 3, which is known to help keep joints supple.

Here are some examples of vegan protein sources:

  • Hummus on oatcakes – 3g 
  • Almond butter on oatcakes – 4 g/tablespoon
  • Coyo yogurt – 1 pot/3g 2:1 carb/protein
  • Mixed seeds & nuts – 20g/4g protein
  • Just 12 almonds contain 3g of protein.
  • 4 x falafel 125g/8g protein
  • Alchemy Sport Elixir – 4 g/serving
  • Alfalfa or chickpeas (sprout them yourself or buy ready sprouted) are all fabulous sources of protein. If a seed is sprouted, it increases the protein content of the food by approximately 30%
  • Alchemy Pink Recovery Smoothie – 12g protein


Nourish Your Gut!

Plant protein, as opposed to whey protein, is also a natural source of fibre that nourishes the gut, which can often be in need of some TLC, especially if you run or cycle. Mechanical symptoms are more common in runners due to the repetitive gut impact, whereas cyclists endure increased pressure on the gut.

Have a smoothie daily to increase gentle plant-based fibre.

If Your Immune System is Sluggish, Your Performance is Likely to Be, Too…

So often people don’t look after their immune system and then get injured or ill. Vitamin C is essential to help support the immune system after training and has also been shown to help support lean muscle mass, which is why our Sport Elixir contains over 110% of our recommended daily allowance of Vitamin C in every 10g serving. Zinc is also important – plenty of nuts and seeds, brown rice and even dark chocolate!

Image: Alchemy Superblends

Natural Plant-Based Energy Boosters

Natural energy production is also essential, rather than relying on caffeine shots, which can lead to increases in the stress hormone, Cortisol.

Vitamin C is essential for energy production – with over 200% in our Energy Elixir, which can also be used as a pre-workout supplement.

Magnesium – a key mineral to aid energy production (along with 300+ roles in the body!) - eat plenty of leafy greens.

Boost your B Vitamins to help enhance energy production. Eat 5 portions of veg a day (steam, rather than boil, as B Vitamins are water soluble and can be lost in the water when boiled).

Adaptogens such as Maca (also found in our Energy Elixir) was used by the Incas to help with stamina and strength prior to battle, and can be used as a natural pre-workout booster.

Foods to Minimise

Additional foods to minimise prior to training to help optimise our New Year performance include:

  1. Total sugar load - refined sugar and simple carbohydrates
  2. Caffeine, as it can cause gut spasms
  3. Dairy and gluten
  4. Alcohol 
  5. Excessive stress


January may be over, but it's never too late to put your best foot forward by using these steps to help guide you and achieve those desired fitness goals. Although being active has many health benefits, it is also important to speak kindly to yourself and allow yourself to indulge every now and again!