Following a vegan diet does not mean that you need to forget about achieving beefy fitness goals. You must know that studies show that a plant-forward post-workout refueling food is as good or sometimes better than animal-based food for bulking up and healing muscles. This is no wonder because many of the top-performing athletes and bodybuilders in the world are achieving their performance and fitness goals by eating plant-based food. In this article, we will introduce post-workout meals for those following a vegan or plant-based diet; read on to know more about them.
Vegan Meal, Nutrition, And Exercise
A post-workout meal is the most important part of your fitness regimen, especially if you are trying to build muscles. It provides nutrients like carbs that help to produce energy, proteins that are required for building muscles, and antioxidants that help to minimize the damage to cells and tissues due to oxidative stress.
It has been found that a vegan meal with a 4:1 ratio of carbs to protein is efficient. It replenishes the body with amino acids that are required for repairing the muscles strained during the training. The carbohydrates are converted into glycogen, which is used by muscles for energy.
Apart from proteins and carbohydrates, you must also include foods that help to reduce inflammation. Nutrients like omega-3 fatty acids and antioxidants help with this. That said, the amount of fat in your post-workout meal must be minimal as it can slow down digestion.
Recipes For Post-Workout Vegan Meal
Slow Cooker Chocolate Cherry Steel-Cut Oats: The oats used in this recipe are an excellent source of carbohydrates and fiber. Remember that fiber helps with maintaining digestive health and makes you feel full longer. On top of this, the cocoa powder used is rich in antioxidants that help to reduce the damage by free radicals, which are produced due to the increased metabolic rate.
Matcha Mango Chia Seed Pudding: Chia seeds are one of the best sources of complete protein, i.e. they have all the 9 essential amino acids. Besides, they are rich in fatty acids; more than half of them are omega-3 fatty acids. Remember that compared to regular food consumed in a post-workout meal, chia seeds may contain more fat. Above all, it is a great anti-inflammatory food that you can include in your post-workout vegan meal.
Apple Ginger Smoothie: This is a nutrient-dense drink that you must include in your post-workout meal. The ginger used in this is rich in antioxidants that help to reduce inflammation and boost the immune system.
On a final note, it is recommended to discuss with a dietician to create an ideal post-workout vegan meal.