Exercising regularly can result in a strong and fit body. However, you need to eat the right foods to get optimum results. Keep in mind that eating before and after your workout is an essential step to achieve your fitness goals. In fact, various snacks can help heal and re-energize your body after a strenuous exercise. To give you a better idea, here is a list of the best post-workout foods for vegans.
If you’re searching for a satisfying snack that you can easily pack in your gym bag, edamame is a good option. This bean is a younger version of soybeans, making it soft and easy to nibble. But, that’s not all. Edamame has carbohydrates and proteins that can help re-energize your body and rebuild your muscles. Aside from those macronutrients, this immature soybean is also a good plant source of calcium, iron, and magnesium. The best part is that you’re getting all these beneficial substances without consuming a lot of calories.
2. NUTS AND SEEDS
Nuts and seeds are among the most popular post-workout foods for vegans. Aside from being a good source of proteins, these foods can also provide healthy fats that help promote a healthy heart and mind. Moreover, nuts and seeds have carbohydrates, sodium, and potassium .¨ some of the essential nutrients that aid in your post-workout recovery. The best nuts you can eat are almonds, cashews, walnuts, and pistachios. As for seeds, pumpkin and sunflower are good choices. However, keep in mind that nuts and seeds are high in calories. So, as much as possible, try to only consume a handful of these nutrient-dense foods per sitting.
3. PEANUT BUTTER SANDWICH
A peanut butter sandwich is an all-time favorite post-workout snack. One reason is that this food combo results in a complete protein, which is beneficial for people who prefer a plant-based diet. Remember, peanut butter and bread (whole wheat) can provide proteins and carbohydrates. You can also add a few slices of bananas to boost your sandwich’s flavor and nutrients. A downside to this nutritious snack is its high-calorie contents, which is not ideal for people aiming to shed extra weight or body fat.
4. CHIA PUDDING
The basic ingredients in a chia pudding are dairy-free milk (soy or hemp), chia seeds, and fruits (berries). All these foods can offer numerous benefits to your body, especially after an exhausting workout. For one, both chia seeds and soy milk can provide high amounts of proteins. Berries and chia seeds can also provide carbohydrates. Lastly, the antioxidants in berries will not only help fight oxidative stress but help manage post-workout inflammation as well. Because of these effects, it is not surprising that a chia pudding is one of the most highly recommended post-workout foods for vegans.
5. SWEET POTATO
Starchy foods, like sweet potatoes, can help restore your energy levels after a vigorous workout. But, there’s more. This crop is also a good source of vitamin C and beta-carotene, which can help strengthen your immune system and manage post-workout inflammation. The best part, sweet potatoes have a natural sweetness that can help satisfy your cravings for a sugary treat without consuming too many calories.
6. GREEN SMOOTHIE
Another great option in this list of the best post-workout foods for vegans is a green smoothie. While leafy greens, like spinach or kale, can only provide minimal amounts of protein, they are among the best anti-inflammatory foods you can eat. To boost the protein contents of your smoothie recipe, you can add seeds, nuts, or dairy-free milk. Finally, adding some bananas to the mixture can provide the necessary carbohydrates. So, you’re getting a ton of muscle-building and energy-boosting nutrients in this refreshing recipe.
7. COCONUT WATER
When exercising, you lose a lot of electrolytes through sweating. Unfortunately, some sports drinks contain high amounts of sugar. Instead, you can hydrate yourself by drinking coconut water. This nutty-flavored beverage can provide potassium, sodium, and carbohydrates. Thus, this tropical drink will not only replace lost electrolytes but re-energize your body as well. But, you have to make sure to check the product’s label and opt for brands without added sugar.
Always remember that eating after a workout, preferably within 20 to 60 minutes, is vital for your post-workout recovery. If you’re trying to lose weight, you have to avoid high-calorie snacks, like store-bought energy bars. Instead, you can try the above-mentioned post-workout foods for vegans.
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