Best Pre & Post Workout Meal Options For Vegans

Vegan Meal Options for After and Before a Workout

Many have switched to a vegan diet because of its many benefits. Other than keeping the self healthy, veganism goes beyond that. This particular diet is a lifestyle. From the food you consume to the things you purchase – all of these things need to be carefully considered when going vegan.

If you plan to start a workout regimen or already have one, then, of course, you will have to think about your pre and post-workout meals. If you are vegan, then the options may not be plenty at first glance.

However, you actually have a lot of options and we are here to help you with that. Here are some of the best food options you can eat as a vegan for your pre and post-workout meals for a stronger and healthier you.

Protein Powders for Vegans

Before diving into anything, let us quickly touch on protein powders. As you know, protein is important for building muscle mass and for achieving better workout results. But being a vegan means you won’t be eating meat products, which are the most common sources of protein. So what to do?

One of the best ways to get your proteins before and after a workout is to try protein powders made from hemp. Try the Nutiva Organic Hemp Power that is easily digestible that has no fillers or additives. There are also many vegan options that have organic soy bases. You are not and should not be left out.

You might be looking for Top 10 Best Vega Protein Shake

Pre-Workout Meals for Vegans

Fruits are amazing for a good workout (Source: Pixabay.com)

Timing is important for pre-workout meals. Although there is no set formula, it is important to listen to your body. As a general rule of thumb, have a meal 2-4 hours before any exercise activity. If having a small snack, 1-2 hours prior to the workout will be fine.

The type of food to be consumed should be balanced. If targeting a specific part of your body, this may change. For example, if weight loss is the goal, you may want to focus on protein-rich meals and cut down carbs. But, the best way is to maintain an overall balanced diet.

Prioritize protein and energy-rich foods. Bananas, peanut butter, and whole wheat bread are staples. Rice, legumes, and beans are also a great option for healthy carbs. Try incorporating chia seeds and other nuts as well.

Here are other ingredient option for your meals:

  • Black beans
  • Lima beans
  • Kidney beans
  • Tofu
  • Edamame
  • Soy milk or yogurt
  • Sunflower seeds
  • Flaxseeds
  • Pumpkin seeds
  • Whole grains
  • Nuts such as walnuts, cashews, pistachios, and almonds

Some recipes you might enjoy:

  • Fruit smoothies with seeds and soy milk
  • Muesli (low-fat)
  • Peanut butter on whole-grain bread
  • Sweet potato
  • Overnight oats with various seeds and fruits

A great salad can also give a balanced meal. You can incorporate greens, soy, seeds, nuts, fruits, and veggies to your bowl of greens. The best part is that salads are customizable to your preferences!

Post-Workout Meals for Vegans

The food groups to prioritize for your plant-based post-workout meal are carbohydrates and proteins. Carbs are great for fueling your muscles and can replenish expended energy. Protein-rich meals will help you recover faster from training.

Try having 10-20 grams of proteins and carbs right after a workout session for the best results.

Here are some snacks or meals you may want to try after a tough exercise routine:

  • Fruit smoothie with coconut yogurt
  • Natural peanut butter on whole-grain toast or crackers
  • Fresh or dried nuts
  • Tofu
  • Vegetable stir fry
  • Baked beans or chickpeas
  • Vegan spaghetti or pasta
  • Rolled oats with seeds, nuts, and fruits
  • Vegan burger
  • Salads

These can be heavy or light depending on your preferences. There are more fun and complicated recipes out there – all you have to do is look!

Why Are These Meals Important?

Get healthy with a good vegan meal before and after workouts. (Source: Pixabay.com)

A good vegan pre and post-workout meal is essential for muscle recovery, helping to build and define muscle mass, and prepare you for the next time you train.

Another advantage of having a good and balanced vegan meal before and after a grueling workout is to achieve the optimal performance of your body. Lift better, run better, and jump higher through the help of a good plant-based diet!

Please note that if your meals are not well-balanced, then you can actually develop gastrointestinal symptoms such as nausea and even vomiting while doing a workout. You won’t be able to perform the best of your capabilities as you cannot produce enough power.

Your next workout schedule might also be affected if you take longer to recover.


The best way to achieve the best workout results is to eat well whether it is before exercising or after. Your body needs the fuel to do better and to be healthier. There are plenty of vegan options out there that are delicious and well-balanced, so dig in!

Also, check out Top 10 Best Headphones For Working Out

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