Top 3 Post-Workout Meals for Vegans

Posted On Thursday, 11 May 2017
Top 3 Post-Workout Meals for Vegans

There are many misconceptions about vegans having a hard time balancing their diet to get enough protein and energy while working out, when in fact, proper fuel isn't that difficult to manage at all.

Sure, you need a bit more knowledge about what to eat, so that you’re able to ingest all the nutrients you need, but exercising regularly and being a vegan is quite possible and it’s getting easier with every passing day.

With more and more people opting for a plant-based nutrition regime, there are also more and more vegan food options that will keep you full, healthy and energized.

The post-workout period is important for boosting your metabolism with the right choice of food.

If you’re still uncertain where you stand with balancing your workout regimen and diet, don’t fret.

Here are the best ingredients to incorporate into your post-workout meals.

Soy Milk

One of the go-to post-workout “meals” is the much loved protein shake. If you do it right, you can get everything you need in one cup, plus all the deliciousness.

The sky and your taste buds are the only limit when it comes to mixing smoothies, but one of the base ingredients you should definitely incorporate is soy milk. This substitute for regular animal milk offers plenty of protein that is indispensable for your muscles after a vigorous workout. Nowadays, you can find it in almost every mainstream store.

The window when you should drink your protein shake is anywhere between 15 minutes to an hour after exercising; that is when your body is in dire need of replenishment and you should provide it with such.

If you’re looking for some inspiration about what to add to your shake, think green: go for kale, spinach, and celery to allow for a vitamin boost, and then make it all sweeter by adding apples, blueberries, bananas… whatever you like the most.

Nuts & Nut Butters

One of the biggest sources of healthy fats and protein in a vegan diet is nuts, which is why you should definitely find a place for them in your post-workout meals.

There are plenty of ways to do that, from sprinkling a handful over your salad for added crunchiness to putting them into your vegan meals. Or, you can even make your own trail mix to nibble on the go.

Depending on what you like, you can combine anything and everything; peanuts, walnuts or pistachios to almonds and hazelnuts… your palate can decide. If you want to do something a bit different, there is a wide array of nut butters out there that you can try. Just combine a spoonful of your favorite nut butter with fruit or a rice cake and you’ll get the protein boost you need, plus some carbs on the side to keep you from crashing after a workout.


Seeds are another great way to get all the protein you need after you’re done sweating it out in the gym. They’re versatile, will go with just about anything, and the amount of protein you get from them is incredible. Hemp seeds, for example, offer a higher protein count than flax or chia.

Whatever recipe you choose for your post-workout meal, you can incorporate seeds into it, especially since some are quite neutral tasting, like chia seeds. Play around with pumpkin seeds, which have the added bonus of serving as a snack on their own.

The bottom line is that you can use seeds any way you like and it will only make your meals better. If you’ve got a sweet tooth, but you don’t want to consume extra calories, make your own granola bars and use different types of seeds to create a real protein booster. You can also make your own chia pudding, sweetening it as much as you’d like (and the texture of it will be a fun perk).

These are only a few of the many post-workout meal options with ingredients that provide all the nutrients you need and then some. Use your imagination, and don’t be afraid to try out new recipes. More often than not, you’ll discover great new ways to make your diet richer and even more flavorful.

Theresa Brawner

Theresa Brawner is a 28-year-old fitness instructor from Boston, MA, who writes articles for in her free time. When she isn't helping new moms get back in shape, you can find her in the kitchen, working on new recipes.

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