This Lent I’ve decided to go vegan – and it’s going pretty well so far! I’ve been finding that I’ve been full up, I’ve had plenty of energy and I’ve been enjoying my food, so it’s been a winner so far.
Unfortunately I have found it tough to hit my full protein requirement, especially without overloading on both carbs and fats as well, and I’ve also found it difficult to refuel properly after a workout, so I’ve decided to take a deeper dive into what the best vegan, plant-based post-workout snacks are. Read on to learn more!
What is the perfect macro ratio for a post-workout snack?
It’s good to get protein right after a workout, but it’s also important to get carbs, too. Fats are tough to digest so it’s best not to have too much fat straight after a workout.
A post-workout snack isn’t needed if you just did a light workout – just eat your normal meals – but if you’ve smashed a hard weights session or a tough full-body session, then a snack with 3:1 or 4:1 ratio of carbs to protein will help refuel your body’s energy stores and the protein starts to recover and repair your body.
What are the best post-workout vegan snacks?
Yeah, no duh – protein gives you an awesome hit of protein, and most have a small amount of carbs to aid with absorption, too. With vegan protein powders like NutreeLife you can expect to get about 15-20 grams of protein, then you can blend it up with a chopped banana, mixed berries, ice, and a nut milk to thoroughly refresh you post-workout.
Roasted up, covered with salt, pepper, and turmeric, then eaten as a crunchy snack, these are amazing to munch on, and pretty much exactly hit the ratio of 3:1 carbs:protein. 1 cup provides 15g of protein.
Soy milk and cereal
300ml of soy milk has 9g of protein and 7.5g of carbs. Leave it to soak on some Shredded Wheat Bitesize and you’ll get an extra 5g of protein and 30g of carbs. Alpro soy milk also contains vitamin B12, which can be tough for vegans to get elsewhere.
Yep, the delicious stuff you have as a starter from Wagamamas! 7 ounces has 16g of protein and 17g of carbs, so this may be one to quickly eat after a weights workout rather than a big full-body workout, as it won’t refill your energy stores as well.
You often hear it said that quinoa is high in protein – and it is, for a grain. It’s difficult to eat 15-20g of protein just with quinoa though, so mix up a delicious salad including chickpeas, kidney beans, edamame, some crunchy lettuce or spinach along with some pomegranate seeds, and you should be nudging towards a filling post-workout refuel.
Half a tin of baked beans is 9g protein and 26g carbs, so pretty much bob on for a post-workout snack. I stick a load of HP Sauce on top to make them more exciting!
What about pre-packaged snacks?
I’ve mainly talked about more natural options in this post but there are some pre-packaged vegan snacks that contain a decent ratio of carbs to protein for a post-workout snack. NutreeLife vegan protein snacks are about 2:1 carbs to protein and are a super convenient and tasty option. I’m also really into Pulsin’ Raw Protein Brownies are around 3:1 carbs to protein, and although these are a little higher in fats, they’re a super delicious snack.
The main point of snacks straight after a workout is to start to repair your muscles and refuel you ready for the next workout – so if all else fails, a vegan protein shake and a banana will do the job pretty well! What’s your favourite vegan post-workout snack?