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pre & post workout snacks for vegans

17th July 2017 by Jess

When it comes to being vegan, or wanting to follow a more plant based way of eating, knowing what to eat to fuel your workout and recover from your workout afterwards so you reap maximum benefits can be puzzling. So here is a quick guide to give you some handy workout inspiration.

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Before we delve in, we all have COMPLETELY different starting points and different goals. Some of us would like to tone up and gain some healthy fat burning muscle, others would like to lose weight and this amount will vary from person to person, our workouts are different, our lifestyles are different, the way our bodies process food is different and lastly our taste buds are unique.

Jess, graze nutritionist
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The most important rule (depending on your unique set of circumstances) is to enjoy what you put into your body.

What is more important than your pre and post-workout nutrition is your overall intake during the entire day! Making sure we’re supplying our bodies on a daily basis with whole foods that are rich in protein, carbohydrates, fibre, healthy fats and key nutrients is key. It’s easy to focus your attention on the pre and post-workout meals but your overall nutrition will bring you better results.

Ask yourself the following questions…

  • How are my energy levels before a workout?
  • Do I feel lethargic or tired mid-workout if I’ve eaten something?
  • Am I a morning exerciser or do I train better in the afternoon or evening?
  • How long ago did I last eat?
  • Could I have trained harder during that workout?

The answer to all of these questions should be used to help steer both your meals and workout fuel. Your overall food intake each day is something that’s even more important than pre and post workout nutrition. The key to being healthy is supplying our bodies with whole foods rich in protein, carbohydrates, fiber, healthy fats and key nutrients on a daily basis.

It’s easy to focus your attention on the pre and post-workout meals but your overall nutrition will yield you better results.

Another thing to keep in mind when choosing pre and post-workout snacks is the types of workouts you do should help determine the snacks you select.

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Depending on your chosen workout, you might not even need a pre or post-workout aid. If your exercise consists of low-moderate pace walking, cycling or swimming for under 30 minutes then your body can likely hang on until your next meal.

If on the other hand, your bout of exercise involves heavy weight lifting, HIIT, circuit training or any other high intensity exercise or your goal is to gain muscle, then having a pre-workout will ensure you have ample energy and can recover efficiently afterwards.

vegan workout snacks

5 pre-workout snacks for vegans

Food-wise, carbohydrates and a bit of protein are best for before a workout, keep fats to a minimum as they take longer to digest.

  1. coffee - your motivation will be higher with the caffeine stimulation and the harder you train, the more you’ll burn.
  2. green smoothie - leafy greens, banana and coconut water and some hemp or whey protein or another protein source would be ideal to aid recovery, strength and growth
  3. cocoa & vanilla protein flapjack - boosted with seeds and soy protein crispies
  4. fresh fruits - banana, pears, berries etc., perfect and light on the stomach
  5. dried fruit - cherries, berries, apricots, or a punnet of Graze all day energiser with cherries, pear and walnuts

5 post-workout snacks for vegans

Carbohydrates and protein should be the main focus, whilst keeping fat down to a minimum for a post workout recovery formula.

  1. original protein flapjack - perfect for some carbohydrates from the oats and the protein from the linseeds, sunflower seeds, pumpkin seeds and soy protein crispies.
  2. protein pancakes - make pancakes as usual and add a natural vanilla plant based protein powder to your mix and add some smashed banana on top!
  3. coconut yoghurt - with a punnet of honeycomb and almond protein topper which has almond slivers, oat and barley granola and soy protein crispies
  4. porridge - with some seeds sprinkled on top for a protein lift with some coconut milk or milk of your choice.
  5. pepper protein crunch - black pepper almonds, black beans, beetroot crisps and carrot crisps.

If you’re having a meal after your workout rather than a snack, then pick your protein of choice (tofu, homemade bakes beans or lentils) with a sweet potato, salad, and a bit of avocado or olive oil for dressing.

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By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to Jess's blog at jessipes.co.uk for even more.

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