Pre-workout and post-workout nutrition play key roles in the effectiveness of your workout sessions. Getting them right ensures better results, optimal recovery, and improves your performance. This is especially important for those following plant-forward diets because most plant proteins are not complete proteins. The other major nutrient that you must focus on is carbohydrates as they are the main source of energy in any diet. In this article, we will discuss plant-based food that you must include in your pre- and post-workout vegan meals.
What Is The Importance Of Pre- And Post-Workout Nutrition?
Good pre- and post-workout nutrition helps in multiple ways. They help to build lean muscles, improves the effectiveness of your training, and helps with proper recovery after training. Due to these reasons, it can improve your endurance and stamina; the type of plant-based food you eat significantly influences this.
What Is The Best Timing For Pre- And Post-Workout Nutrition?
Generally, it is recommended to consume pre-workout meals 2-4 hours or snacks 1-3 hours before the workout. This mainly depends on the nutrients in the plant-based meal or snack that you are consuming. For instance, if the meal contains moderate amounts of protein and good amounts of carbs, then it is good to eat the meal 3-4 hours before the workout.
What Are The Food That You Must Include In Your Pre- And Post-Workout Nutrition?
The two important nutrients that you must pay special attention to are proteins and carbohydrates.
Listed below are the plant-based foods that are good sources of protein and carbohydrates:
- Beans and lentils
- Tofu, tempeh, edamame, and soy products
- Whole grains oats, rice, quinoa, wholemeal bread, and barley
- Nuts like almonds, walnuts, cashews, and pistachios
- Seeds like chia seeds, flax seeds, pumpkin seeds, and sunflower seeds
Also, remember that consuming whole grains and whole food makes you feel full easily.
Plant-based pre-workout snacks:
- Fruit smoothie
- Fruits like banana, mango, and grapes
- Low-fat muesli with coconut or soy yogurt
- 1-2 slices of multigrain or whole grain bread with banana slices and peanut butter
- Cooked potato or sweet potato
- Jacket potato
- Oats made overnight with soy or almond milk
Plant-based post-workout meal and snacks:
- Fruit smoothie
- Whole grain toast with peanut butter
- Nuts and fresh or dried fruits
- Small tin of chickpeas, baked beans, or other beans
- Tofu and vegetables with rice
- Salad wraps with hummus
- Lentil or bean burger with a multigrain bun