Vegan Food Choices Post Exercise 


Article by Dr. Layla Sade

Photography by Layla Sade

you don't have to be professional athlete to know that what you eat before and after a workout can either boost your training or hinder it. Downing a big order of French fries and a tall glass of chocolate milk right before a long run probably isn't going to feel great, for example.

Post-workout meals for vegans:

1. Whole grain spaghetti and plant-based meatballs

Spaghetti and vegan "meatballs" as one of go-to post-workout meals for vegans. Why? Because the whole grain pasta has carbs and fiber, while the plant-based meatballs are typically made with either nuts or soy, both of which are full of protein.

2. Burrito bowl

Burrito bowls are another post-workout meal for vegans. The rice delivers on the carb front while beans cover the protein base. You can also use soy chorizo as the protein in your burrito bowl.

3. Quinoa, tofu, and veggies

Similar to rice, quinoa works as a versatile base for vegan post-workout meals, but it brings even more protein to the dish. Use it to make a quick stir-fry with veggies and the vegan protein of your choice (tofu, seitan, and edamame all work well here), and you have yourself a balanced recovery meal.

4. Vegan yogurt with nuts or seeds

If you're not quite ready to sit down to a full meal yet but still want a snack that will help with your workout recovery, reaching for a protein-rich vegan yogurt is a great option. Add nuts, seeds, or nut butter on top for even more protein and berries for sweetness.

5. Almond butter & banana on whole-grain bread

A classic almond butter and banana sandwich is a vegan post-workout meal you can make in about 60 seconds flat. Similar to whole grain pasta, whole grain bread is full of beneficial carbs. The banana is also a good source of carbs as well as potassium, which help with muscle recovery.

As you can see, meeting your post-workout recovery needs doesn't have to be complicated or time-consuming. The main rule to keep in mind is creating a meal that's full of protein, and if you didn't eat a serving of carbs before your workout, include it here to make sure you get your body what it needs. Oh, and don't forget to rehydrate, as it's just as important.

Not only will these food tips help your body recover, they will keep you satiated, too. Your body just carried you through an entire workout. Consider your recovery meal a way to show it some love in return—a delicious way at that.

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