The body's need for protein, nutrients and energy increases significantly with physical activity. 

To ensure good performance, you should start by regulating what is on your plate. 

These few recipe ideas should help you take the plunge and adopt a 100% plant-based diet. 

Vegan Peach and Blueberry Crumble

You can run and chain the weight training sessions but you can't help but indulge in a sweet treat after the effort?

Don't panic, the muscle mass you've managed to gain isn't going to turn back into body fat with this vegan peach blueberry crumble recipe.

Ingredients

For 6 people, you will need :

- 3 peaches,

- 150 g blueberries,

- 150 g flour,

- 125 g whole grain sugar,

- 100 g vegetable margarine + some for the mussels,

- 50 g almond powder,

- 2 tablespoons agave syrup,

- 2 tablespoons lemon juice,

- 1 tablespoon confectioners' sugar (optional),

- 1 teaspoon ground cinnamon,

- 2 vanilla beans,

- Salt

Preparation and cooking

Start by removing the pods with a knife and then prepare the dough by mixing the flour with the wholemeal sugar, almond powder, vegetable margarine, cinnamon, half the vanilla pod and salt. 

Knead the dough until it is smooth. Cover with cling film and leave in a cool place for 30 minutes. 

For the fruit, start by cutting and pitting the peaches before dicing them. Leave the blueberries as is. In a large bowl, mix the two fruits and add the remaining vanilla bean, lemon juice and agave syrup. 

Place the mixture in 6 small ramekins that have been greased with the vegetable butter and then add the crumbled dough. 

Preheat the oven to 180°C and bake the mixture for 30 minutes. Once the dough is golden brown, sprinkle the top with a little powdered sugar and you're done! 

Teriyaki marinated tofu 

An ideal snack for recovering after sports, marinated tofu is low in calories but rich in protein, vitamin B and trace elements. Enjoy with a salad or steamed vegetables. 

Ingredients 

- 125 g plain tofu

- 1 tablespoon soy sauce or tamari

- 1 tablespoon of mirin

- ½ teaspoon grated or powdered ginger

- 1 teaspoon agave syrup

- 1 teaspoon sesame oil

Preparation

Cut the tofu into small cubes. In a bowl, pour the tofu and add the rest of the ingredients for the marinade.

Let the mixture sit for at least 24 hours and remember to stir it from time to time so that the marinade penetrates the tofu well. 

Vegan Cantonese rice 

Easy to prepare, healthy and tasty, this is a great lunch idea that you can make between workouts. 

Ingredients

For 2 people, you will need : 

- 150 grams of basmati rice

- 100 grams of tofu

- Vegetable oil (2 tablespoons, depending on your preference)

- 100 grams of fresh vegetables (green beans, peas, carrots)

- 2 onions

Preparation and cooking.

Start by cooking the rice in boiling water. Meanwhile, heat the oil in a large frying pan and add the diced tofu. 

Fry for 2 to 3 minutes before adding the onions until they are golden brown. Add the vegetables and the drained rice, leave to fry for 3 minutes and finish by pouring in a little soy sauce to flavour it.

Remember that a healthy and balanced diet ensures good physical health, improves recovery time and boosts performance! And of course, bon appétit!