Pre-workout and post-workout meals and snacks share certain similarities, but they serve different purposes for you, your body, and your results. Pre-workout meals are focused on providing your mind and body with the energy and sustenance to get through the workout. This means you want a good mix of healthy carbohydrates and plant based protein, as well as energy and hydration.
This often includes things like natural fruit sugar and complex carbohydrates, which offer better sustainability than simple carbohydrates. Many pre-workout supplements also contain caffeine and other energizing compounds to help you eliminate fatigue, improve exercise performance and push yourself.
Post-workout nutrition focus more on carbs and protein that support protein synthesis and muscle repair, increase muscle gains and reduce the damage done. The right post-workout meal can minimize muscle soreness immediately after and in the following days while maximizing muscle building.
Read on to discover some of the best and most effective post-workout meals for vegans!
Key Takeaways
Chickpea and Quinoa Salad for Vegan Protein
Both packed with fiber and protein, chickpeas and quinoa are a powerhouse of a pair. Quinoa offers all nine essential amino acids, which means it's a complete protein. Essential amino acids are the building blocks of muscles; they aid in muscle protein synthesis, which leads to muscle growth.
Chickpeas add additional protein while increasing fiber content to keep you full and satisfied. A cup of cooked chickpeas contains 15 to 20 grams of protein per serving.
Add some veggies to the mix for some extra vitamins and minerals, and you've got a perfect post-workout salad that's easy to make, high in protein, and incredibly flavorful.
Tofu Scramble
Tofu is a vegan staple for a reason - it's packed with nutrients and high in protein. In fact, soy-based foods like tofu are considered the best vegan proteins. It's also a great egg-free option for those who love scrambled eggs! To achieve the right texture, crumble the protein into pieces and cook in a frying pan with some oil and spices of your choosing.
For a cheesy flavor and an excellent infusion of B vitamins, throw in some nutritional yeast. Just two tablespoons of nutritional yeast provide your daily required intake of B12! Lastly, toss in some spinach to add iron, which supports muscle function and recovery.
Lentil Soup
Another high-protein option, lentils are packed with complex carbohydrates to enhance muscle repair and replenish glycogen stores. They are also high in magnesium, which can help reduce muscle cramping and fatigue post-workout.
With lentils as the base, you can add anything else to your soup! Most veggies go well with lentils, and you can spice/season it as you wish.
Lentil soup is also a great option for busy people who like to plan ahead. Make a big batch and keep it in the fridge for a tasty, nutritious post-workout boost throughout the week.
Peanut Butter and Banana Smoothie
This classic flavor combination is a delicious and versatile way to refuel after an intense workout. Peanut butter offers enough protein and healthy fats, while the banana is full of potassium and quick-digesting carbs to support muscle recovery and prevent soreness and fatigue.
For an extra protein boost, blend your smoothie with high-protein plant milk or add additional nut butters for an even nuttier taste. You can also throw a handful of spinach, kale, celery, or other leafy dark green vegetables into this powerhouse smoothie for extra nutrition without disrupting the taste!
Brown Rice Bowl With Edamame
Young soybeans, commonly known as edamame, are another example of a complete protein, making them an excellent choice for post-workout recovery. They pair well with fiber-rich brown rice for a satisfying meal that keeps you energized and supports muscle tissue repair.
Common flavor options include soy sauce and sesame oil, but rice is versatile and an be flavored and seasoned however you wish. This is another great dish to add additional veggies or greens to for an even more nutrient-dense lunch or dinner.
Hummus and Veggie Wrap
Made from chickpeas, hummus is a tasty, creamy spread that offers substantial protein and fiber to a wide range of meals and snacks. For a great post-workout meal, spread some on a healthy, whole-grain wrap and load it up with fresh veggies.
Bell peppers, spinach, and cucumbers are great after a workout, but you can customize them to your liking. If needed, you can add some grilled tofu for extra protein and calories. Not only are wraps easy to make, but they are portable, making this a great option if you need to take your post-workout food with you on a busy day.
On-the-go Post Workout Snacks an a Vegan Diet
Sometimes, you’ll workout right before work, in the middle of a busy Saturday, before meeting with friends, etc. In this case, you don’t want to limit yourself and add to your schedule by going home and cooking first - but you also shouldn’t neglect your body’s post-workout needs.
Here are some quick, portable, high-protein snacks that are great if you’re on the road post-workout:
- Trail mix with nuts and seeds. Almonds, peanuts, pumpkin seeds, chia seeds, sunflower seeds, etc., provide a good combination of protein, healthy fats, and other essential vitamins like magnesium and zinc. It's easy to eat on the go, and you can stick a bag of it in your purse!
- Protein bars. With the huge variety of protein bars on the market, there are plenty suitable for post-workout needs. Find one with high protein, fiber, and carbs to carry with you and eat within an hour after working out.
- Apple slice and almond butter. If you're able to do some prep before leaving the house, apple slices and nut butter are pretty easy to carry around. This quick, tasty snack provides a boost of protein, hydration, and carbs to support your muscles and keep you going for the rest of your day!
- Vegan protein powder shake. Vegan protein powders, such as pea protein powder, are easy to prepare and make a great post-workout snack. Just blend with ice or water and you're done. Vegan protein powders are a great alternative to whey protein and are just as effective in building muscles and helping you meet your protein requirements.
FINAL THOUGHTS
Sports nutrition is all about timing and choosing the right kinds of plant based foods to refuel your body following a training session. What you eat within an hour or two of working out impacts the results of your workout. The more muscle support you have, the faster they'll build and grow. If your goal is to lose weight, you want vegan foods that replenish your energy and fill you up without having too many calories, while still repairing your muscles.
