Plant-Based Post-Workout Meals: How to Get Vegan Protein

If you’re looking for some ideas on what to eat after a workout, you might be wondering how to get enough protein from plant-based sources. Protein is essential for muscle repair and growth, as well as for other bodily functions. But do you need to rely on animal products to get your protein fix? The answer is no. There are plenty of vegan protein sources that can help you recover from your exercise and support your health goals. In this post, we’ll share some of the best plant-based post-workout meals, and give you some easy and delicious recipes to try.

Why is protein important after a workout?

When you exercise, you create microscopic tears in your muscle fibers. This is normal and necessary for muscle growth and adaptation. However, you also need to provide your body with the right nutrients to repair those tears and rebuild your muscles stronger and bigger.

Protein is one of those nutrients. It’s made up of amino acids, which are the building blocks of your muscles and other tissues. Some amino acids are essential, meaning you need to get them from your diet, as your body can’t make them on its own.

Getting enough protein after a workout can help you:

• Reduce muscle soreness and inflammation
• Stimulate muscle protein synthesis and growth
• Enhance muscle strength and performance
• Prevent muscle loss and support fat loss
• Support your immune system and overall health

How much protein do you need after a workout?

The amount of protein you need after a workout depends on several factors, such as your age, weight, activity level, and fitness goals. However, a general guideline is to aim for 0.25 to 0.4 grams of protein per kilogram of body weight within an hour after your exercise¹

For example, if you weigh 70 kg, you would need between 17.5 and 28 grams of protein after your workout. This is equivalent to about a cup of cooked lentils, a block of tofu, or a scoop of vegan protein powder.

You should also try to spread your protein intake throughout the day, as your body can only use a certain amount of protein at a time. A good rule of thumb is to have 20 to 30 grams of protein per meal, and 10 to 15 grams of protein per snack²

What are some of the best plant-based protein sources?

Contrary to popular belief, you don’t need to eat meat, eggs, or dairy to get enough protein. Many plant-based foods are rich in protein and also provide other beneficial nutrients, such as fiber, antioxidants, vitamins, and minerals.

Some of the best plant-based protein sources are:

• Legumes, such as beans, lentils, chickpeas, and peas
• Soy products, such as tofu, tempeh, edamame, and soy milk
• Nuts and seeds, such as almonds, walnuts, sunflower seeds, chia seeds, and hemp seeds
• Whole grains, such as quinoa, oats, buckwheat, and brown rice
• Nutritional yeast, a savory seasoning that adds a cheesy flavor and a boost of protein and B vitamins
• Seitan, a meat-like product made from wheat gluten
• Spirulina, a blue-green algae that has a high protein content and a complete amino acid profile
• Vegan protein powders, such as pea, rice, hemp, or soy protein

To get the most out of your plant-based protein sources, you should try to combine different foods that complement each other’s amino acid profiles. For example, you can pair legumes with grains, nuts, or seeds, or soy products with grains or nuts. This way, you can ensure that you get all the essential amino acids that your body needs. You can also visit THE ULTIMATE LIST OF 20 DELICIOUS VEGAN PROTEIN SOURCES.

What are some easy and tasty plant-based post-workout meals?

Now that you know what to look for in a plant-based post-workout meal, here are some examples of easy and tasty recipes that you can try. These meals are high in protein, carbohydrates, and healthy fats, and will help you refuel and recover after your exercise.

• Peanut Butter Banana Smoothie: Blend a ripe banana, a cup of unsweetened soy milk, a scoop of vegan protein powder, a tablespoon of peanut butter, and some ice cubes. Enjoy this creamy and satisfying smoothie that has about 30 grams of protein and 50 grams of carbs³
• Quinoa Salad with Chickpeas and Veggies: Cook a cup of quinoa according to the package directions, and fluff with a fork. In a large bowl, toss together a can of drained and rinsed chickpeas, a cup of cherry tomatoes, a cup of chopped cucumber, a quarter cup of chopped parsley, and a quarter cup of chopped mint. Drizzle with some lemon juice, olive oil, salt, and pepper, and mix well. Serve the quinoa topped with the chickpea salad, and sprinkle with some nutritional yeast for extra flavor and protein. This refreshing and nutritious salad has about 25 grams of protein and 60 grams of carbs per serving⁴
• Tofu Scramble with Toast and Avocado: Crumble a block of firm tofu and cook it in a skillet over medium-high heat with some oil, turmeric, cumin, salt, and pepper, stirring occasionally, until golden and crisp. Add some spinach and cook until wilted. Toast two slices of whole wheat bread and spread some mashed avocado on top. Serve the tofu scramble with the toast and avocado, and enjoy this hearty and savory meal that has about 28 grams of protein and 45 grams of carbs per serving⁵

Conclusion

Protein is an important nutrient for post-workout recovery, and you can get plenty of it from plant-based sources. By choosing a variety of foods that are rich in protein and other nutrients, you can support your muscle growth and repair, as well as your overall health and wellness. Try some of the recipes above, or experiment with your combinations of plant-based protein sources, and see how they make you feel after your workout.