The Best Vegan Post Workout Meals to Build Muscle
Vegan Post Workout Meals:
Vegan Post workout meals are so important because they help you to maintain your muscle mass, which is essential if you want to get ripped.
If you fail to eat right after working out, your body will start to use your muscle as an energy source, meaning that the less muscle you have.
The less calories your body will burn throughout the day (not to mention the harder it’ll be to gain and maintain that muscle!). Here are some great vegan post workout meals that will help you build muscle and stay healthy!
What Is a Good Vegan Post Workout Meal?
If you want to build muscle after a workout, it’s important to eat a post-workout meal with sufficient protein and carbohydrates. When you exercise, your body uses proteins to repair and build muscle tissue.
During exercise, you exhaust glycogen stores (the energy source for muscles) so your body needs to replenish that fuel quickly after exercise in order to restore itself back to normal.
The most efficient way for your body to do that is through a carbohydrate/protein combo, which can be obtained through a vegan post workout meal.
What Foods Are in This?
Although there are a few universal vegan post workout meals—such as chocolate milk and some kind of carb—there are an endless number of options that can help you build muscle.
This list covers some of our favorites, from protein shakes to high-calorie fruits and veggies. Use these food suggestions to create your own vegan post workout meal plan. You’ll be amazed at how quickly you can add size after training!
Where Can I Find Them?
There are plenty of vegan protein powders, bars, and even post-workout smoothies out there. Some options include Vega One, PlantFusion protein powder, Peapod Sport plant-based proteins bar (my personal favorite), or a natural peanut butter and banana smoothie.
I recommend you go to your local grocery store and check out what they have in stock before buying a particular brand. If they don’t have it at your local grocer, search online for stores that ship to you! Just make sure to read reviews on whatever you order! I can’t stress that enough!
What Will They Do For Me?
Training is all about what you do for yourself. As a vegan, you already know that your diet has to be on point if you’re going to get results, but what happens after workouts?
You need to supplement your healthy eating choices with protein-rich foods. Choose from one of these nutrient-dense plant-based food options and get ready to train like a beast! (Vegan sources included)
1.Chickpeas – These little legumes pack 15 grams of protein per cup when prepared. Their nutty flavor also makes them easy to incorporate into recipes such as hummus or stew and they taste delicious in curries as well as falafel balls.
Chickpeas are extremely versatile, which makes them easy to work into any meal plan so adding them to your post workout meal will not only help build muscle mass but will keep your energy levels consistent throughout training sessions too.
2.Quinoa – This grain provides 11 grams of protein per cooked cup and tastes great when added to soups or mixed with veggies during stir fry meals.
How Often Should I Eat These Foods?
As a general rule, you should consume at least 20g of protein after every workout (about one scoop or serving of unflavored whey protein).
It doesn’t matter if you eat it within 30 minutes or 3 hours after your workout—just make sure to get it in. The same goes for carbs: no need to stress about when or how many carbs to eat post-workout.
Just try to get some carbohydrates into your system around an hour after exercising; an apple, banana, bagel, whatever will do just fine. Just make sure they’re real food and not junk food. A banana is still better than a Snickers bar any day of the week!
Who Can Benefit From These Foods?
After a workout, your body is fatigued and needs to replenish its glycogen. To make it easier for your body to do that, eat vegan post-workout meals high in carbs and protein. These foods will help restore your energy levels while helping you build muscle at a faster rate.
These foods include nuts, beans, oatmeal, rice, gluten-free pastas, quinoa and potatoes (but be sure to keep these carbohydrates in moderation). Eating vegan post-workout meals high in carbs and protein can also increase your metabolism, which will help you burn more calories throughout the day.
How Long Should I Consume Them For?
Depending on your goals, you can consume these shakes for as little as one day up to three days after your workout. In order to get leaner and build muscle, try using them for a longer period of time, which should lead to greater muscle mass gains.
If you’re trying to add more muscle mass and gain weight at a fast rate, keep them in your diet for two days. For long-term use and maximum benefits, consume vegan protein powders for about three days following your workout sessions. Afterward you may switch back over to a regular or vegetarian diet – or not!
What Happens if I Stop Consuming These Foods?
If you’ve been a vegan for any length of time, it’s possible that your diet could lack certain nutrients. According to The American Dietetic Association, a vegan diet can be nutritionally deficient if you do not plan carefully.
For example, if you fail to include enough vitamin B12 in your diet on a daily basis, it could lead to symptoms like anemia and muscle weakness—the last thing you want when trying to build muscle after lifting weights.
It is important that vegans consume proper amounts of vitamins B12, D, E and K as well as omega-3 fatty acids. You can easily add them into your diet by consuming fortified foods or taking supplements or eating more oily fish.