Exercise requires you to fuel up smart to support growing strength and stamina. When you’re vegan, you need to give a little extra thought and planning to your post workout snack so you still get adequate protein. Here are five ideas to get you started.
Hummus and veggies
Supremely tasty and packable, hummus and veggies give protein and a crunch that satisfies after a good workout. Skip the commercial brands and try this recipe from One Green Planet.
• 2 cups cooked chickpeas
• 1 1/2 cups fresh spinach leaves
• 3 cloves garlic
• 1/4 cup extra-virgin olive oil
• 2 tablespoon tahini
• 2 tablespoon freshly squeezed lemon juice
• 1/2 teaspoon sea salt
Add all ingredients to the bowl of a food processor or high-speed blender and process until smooth, stopping occasionally to scrape down the sides of the bowl. Enjoy with carrots, cucumbers, peppers or even apples.
Try fruit for fiber and carbs, add nut or soymilk for protein. Melissa D’Arabian of the Food Network offers this recipe that uses common fridge items so you can easily include it in your regular rotation. Look for frozen fruit if fresh is not in season. Get creative and mix up ingredients for variety.
½ medium banana, peeled and cut into chunks
¼ cup each strawberries and blueberries
¼ cup chopped mango
2 cups chilled, unsweetened vanilla almond milk
In a blender, add the banana chunks, blueberries, strawberries, and mango. Blend until combined, about 30 seconds.
Keep it simple snack
Kiss post workout hunger goodbye with this grab and go treat. Mix a handful of nuts, such as Brazil nuts, walnuts, almonds, sunflower or pumpkin seeds, with a little dried or fresh fruit and enjoy.
PB & J
Slather nut butter and jelly on a piece of Ezekiel toast for a high quality post workout snack that helps you ride the energy wave. Thirsty? Have some chocolate soymilk after your water.
Soba noodle salad
They’re a complete protein and pair well with a great many veggies. Good add ins include broccoli and mushrooms.
Post workout snacks help you build muscle and support recovery, priming your body for the next workout. Just remember not to overdo it. Exercise is not an excuse to overeat.