As I mentioned in my post earlier this weekend, it is crucial to eat appropriately before and after your workouts in order to get the most out of them. The last thing you want to do is work your butt off in the gym only to sabotage yourself through poor nutrition. With that in mind I’ve put together a list of my top 3 vegetarian pre and post workout meals.
Here are my top 3 vegetarian pre-workout meals:
- A smoothie: For me nothing beats a smoothie before a morning workout. They are easy to digest, nutrient dense, and taste great! I have a really hard time waking up an extra hour early in order to cook and eat a whole breakfast prior to a 6am Workout, but a shake I can do. My favorites are here: Alkanizing Breakfast Shake, Blood Orange Smoothie, and Berry Breakfast Shake.
- Hard boiled eggs, on a spinach salad with almonds and flax oil dressing: I know this one won’t cut it for the vegans, but it is a great way to get a ton of nutrients in a fairly easy to digest package. The leafy greens (you can use others than spinach if you want – but spinach is great) provide lots of vitamins and minerals as well as a large additional dose protein (13g/100 cal for spinach) all in a very complex carbohydrate and high fiber package. The Eggs give additional protein and essential fats and vitamins, and the flax oil is a great source of Omega-3s which will significantly improve your recovery. The almonds add a nice crunch, while contributing more protein and good fats. For Vegans you can substitute hemp hearts for the eggs, but you won’t get as much protein per calorie, and you won’t get the testosterone supporting cholesterol (Oh god- he said cholesterol – isn’t that stuff EVIL!!! – maybe not, just wait till you read about my adventures in doubling testosterone on a vegetarian diet coming soon) that will improve your results if you are strength training. Don’t worry, this is the only non-vegan meal in the list, and as I mentioned you can veganize it pretty easy.
- Raw Almond, apple, hemp heart, chia “Porridge” with fresh made almond milk: Oooh I love this one, it’s vegan so everyone can have it, it tastes delicious, and it provides tons of energy while keeping me full for hours. Basically what you do is blend up an apple, 1/2 C of raw almonds, 3 Tbsp of chia seeds, 1-2 tbsp of cinnamon, and a few figs in bit of water. Once its well mixed and smooth, pour it into bowls and top wit 3-5 tbsp of hemp hearts and some fresh almond milk. The chia and hemp hearts provide complete protein and good fats, while the apple and figs provide the carbs you need for short term fuel. Cinnamon greatly reduces the speed at which carbs are converted to glucose, as does the good fats in the meal, so you won’t get a big spike and crash.
Here are my top 3 Vegetarian Post Workout (Recovery) meals:
- Date and Nut No cook “cookies”: These are great for speeding recovery after a long hard workout, or if you need a quick pick me up in the middle of a long workout. Full recipe and instructions can be found here: Recovery Cookies
- Chocolate Recovery Pudding: This one sounds delicious, and it is! The full recipe and description can be found her : Protein Pudding Suffice to say, it tastes so good, over half of my non vegetarian clients are now buying tofu and making this stuff up and trying to convince their friend to try it!
- Banana with almond or other nut butter, and hemp hearts: Super simple, super delicious, super nutritious! The banana provides the carbs to replace lost muscle glycogen, the almond butter and hemp hearts provide complete protein and good fats, especially omega-3′s.