As
a vegan bodybuilder (or athlete), now is the time to
adjust your perspective on snacks, which have gotten a bad reputation for
having a low nutritional value and doing little more than satisfying food
cravings.
But
if you’re putting in serious hours at the gym, snacking takes on a whole new meaning, as
pre-workout snacks fuel your body while post-workout snacks aid recovery.
Unlike
meals, your workout snacks should be quick, easy, and portable so you can
consume them at the optimal times to get the most out of your workouts.
Snacks are the most
immediate sources of fuel and recovery for your workouts, so what you choose
and when you eat them makes a big difference.
And
if you’ve committed to a vegan diet,
the snacks you choose can make a huge impact on how you perform at the gym …
and how you feel the day after lifting. Here are some guidelines and tips for
snacking before and after your workouts.
Pre-Workout
Snacking Guidelines
The
key to pre-workout snacks is complex carbohydrates, which provide the energy to
run that extra mile or lift one more set.
But
since carbs can be heavy, stick to light ones that don’t cause stomach cramps
or make you feel sluggish. Some good examples of light carbs are bananas,
dates, and apples.
It’s
also important to think about the amount of time between your snack and your
workout.
If
you’re having a snack immediately before you hit the gym, stick to fruits.
But
if you have more than an hour before your workout, you can choose heavier
snacks like oats and nuts deliver a long-lasting source of energy to your
hard-working body.
Many types of plant-based sources of protein are easier to digest than animal sources, which gives
vegans
an advantage when it comes to pre-workout snacking.
Leafy green vegetables, like spinach and romaine lettuce, are easily
digestible and fuel your body with clean energy. To avoid feeling weighed down,
avoid high fat foods before your workout.
Another
great pre-workout snack is dried tart cherries because they’re a good source of
carbs for energy and antioxidants to reduce inflammation.
Bananas fight muscle fatigue and prevent
soreness, while vegan yogurt with berries are a great source of protein and antioxidants. If you have two or more
hours before your workout, oats with nuts or chia seeds provide lots of fiber.
To drink before your
workout, grab a bottle of coconut water because it hydrates with electrolytes
and fights fatigue. Maybe throw in a splash of iced coffee for good measure!
You
really only have a window of one-two hours on each end of your
workout to do this, so prep snacks in advance and simply take them with you.
This window of time supports energy balance, insulin regulation, and carbohydrate use in the
body.
Research
suggests well-timed nutrients during proper ratios can help
rebuild damaged muscle and restore energy reserves to enhance performance and
body composition.
Post-Workout
Snacking Guidelines
Many
people are hesitant to eating a post-workout meal or snack
immediately after exercising because it feels counterproductive to pack on
those calories right after just burning them off.
However,
eating within an hour after a good workout is beneficial.
The
period of time right after a workout is widely thought to be the most critical
part of nutrient timing because of food’s power to rebuild, restore, and
rejuvenate overworked muscles in the body.
Plan to have a snack
approximately 15-30 minutes after a workout to fight muscle fatigue before it
sets in. The longer you wait to refuel your body, the longer it’ll take your
muscles to recover.
A healthy mix of protein and carbs is perfect for
getting the job done. Examples of this are carrots with hummus, roasted white
beans, and a mixture of whole almonds and pumpkin seeds.
“A 4:1 ratio of carbs
to protein has been proven to be really efficient for replenishing amino acids
and repairing the muscle that’s been broken down during strength
training,” registered dietician Rachel Berman told Greatist.
Protein
shakes with vegan protein powder are popular post-workout
snacks because they’re quick and easy. If you have some time to prep, put
together a cold salad with broccoli, wild rice and edamame for your
post-workout snack.
Vegan protein sources like tofu, tempeh, and
seitan are also great to eat after the gym.
Healthy Vegan
Snack Ideas - Meatless Snacks to Avoid
Just because a snack
is meat-free doesn’t mean it’s healthy or beneficial for your workouts. In
fact, some of the unhealthiest snacks for a gym rat are vegan.
Some vegan foods should be avoided because they weigh
you down with unwanted fat and empty calories without the protein and
carbohydrate combination your body needs to thrive.
Vegan chips and muffins fall into this
category, as well as white pasta and rice. Pretty much all frozen vegan meals
should be avoided because they’re packed with preservatives that detoxify your
system and prevent it from performing at its highest level.
Although
they’re convenient, pre-packaged granola bars should also be avoided as snacks
because they’re typically packed with sugar that’ll give you boost of energy before
making you crash.
Healthy Vegan
Snack Ideas - 7 TOP POST-WORKOUT VEGAN MEALS LOADED WITH PROTEIN
Protein:
21g/serving.
Notes: This recipe can easily accommodate eggs if that’s allowed in your diet.
·
Butternut Squash and Tempeh Tacos
Protein:
10g/per taco.
Notes: Hearty and filling with a great texture.
·
Cilantro-Lime Chickpea Salad
Protein:
30g/serving.
Notes: Light on the stomach.
·
Curry Tofu Tacos with Pintos & Kale Slaw
Protein:
9g/per taco.
Notes: You can use the spice of your choice to replace the curry, if desired.
·
Peanutty Quinoa Bowls with Baked Tofu
Protein:
21g/serving.
Notes: Truly a unique dish worth trying!
·
Cajun Red Beans and Rice Veggie Burgers
Protein:
10g/per burger.
Notes: I like to eat these without the bun to lower the total carbs.
·
Veggie Chili Recipe That Helps Muscle Soreness
Protein:
20g/serving.
Notes:
This is VegetarianBodybuilding.com’s most
popular recipe to date.
All
of these pre- and post-workout snacking guidelines apply to vegans in
general, but especially if you’re training and putting in gruelling hours at
the gym.
To
get some healthy vegan snack ideas, watch this video -Super Lazy Vegan
Snack Ideas! { healthy + easy }
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3
Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising its
progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a
plant-based diet is good for athletes and bodybuilders, and I have results to
prove it.”
To
find out more, visit the website at V3 Bodybuilding – Healthy Vegan
Snack Ideas
