Running, cycling, or swimming – does endurance sports have your heart racing? Then here are some tips for eating well before and after your next workout. We show you the best vegan pre- and post-workout meals for endurance sports to give your best, without animal-based foods. So, see below for vegetarian pre-workout meals.
Pre-Workout Snacks For Vegetarians:
Runners, cyclists, swimmers, and triathletes have slightly different nutritional needs than vegan fitness athletes. After all, these athletes need one thing in particular: carbohydrates! Long-chain carbohydrates are always healthier, but they also take up more time in the digestive system.
In everyday life, they are the food of choice: protein-rich legumes, wholemeal pasta, bread, or whatever you fancy. In the two to three days before the competition, simple carbohydrates are more suitable.
Protein Smoothie:
A smoothie as colorful as it is tasty to stock up on vitamins. In addition to beetroot, this smoothie contains red fruits as well as our creamy vegetable protein. As a snack or after training, this smoothie recipe will provide your muscles with everything they need.
Creamy, High-protein Chocolate and Coconut Porridge:
A classic in our repertoire: coconut and chocolate. To start your day off right, we offer you this recipe for chocolate-coconut protein porridge that is not only perfectly sweet but also fruity and looks classy on your plate! Try this recipe with our Just Nuts nut puree, a real treat and 100% vegan!
Oats:
Oats are rich in fiber, carbs, and other nutrients, so experts recommend eating them before a workout. Oats maintain energy for a long time for a workout, which helps in doing a good workout for a long time. Oats are also a very good source of vitamin B which converts carbohydrates into energy. Therefore, you can eat unprocessed oats 30-40 minutes before workout.
Banana Smoothie:
Banana is the best source of energy. It is rich in carbohydrates and potassium which promotes nerves and muscles to work. It improves exercise performance and converts body fat into energy. Apart from this, it is also high in many vitamins and minerals and also improves digestion.
Dry Fruits:
Dry fruits contain healthy fat, protein, some amount of carbohydrates, and fiber. They are easy to digest and are rich in nutrition. Dry fruits increase energy levels instantly, which can provide energy for workouts. But keep in mind that dry fruits also contain a lot of fat. Eating too much can make you feel lazy, so you can consume them by mixing them with oats.
Fruits and Greek Yogurt:
A combination of fruits and Greek yogurt can be eaten before a workout. Fruits contain carbohydrates and Greek yogurt contains a lot of protein. Therefore, you can eat this combination before a workout.
Whole Grain Bread:
Eating a piece of whole-grain bread provides enough carbs for a workout, so you can eat this if you want. You can eat boiled eggs to get protein with it. This completes the combination of carbs and protein.
Peanut butter, Apple and Raisins:
Monounsaturated fat is found in peanut butter. Healthy fat and carbs are found in apple raisins. This will also satisfy hunger and this combination will also give enough energy before a workout.
Amrita