13th January 2017

Vegan Pre and Post workout meal Recipes


If you want to make the most out of your workouts, then both of these meals are essential. Basically, a pre-workout meal will provide you with the carbs and protein needed for you to perform at your best, and a post-workout meal will ensure your body recovers and benefits from your workout. 

Pre-workout.

You don’t need to overcomplicate things. Just make sure that the meal 1-2 hours before your workout includes a good amount of protein and carbs. As a vegan, good sources of protein are quinoa, tofu, oats, lentils and pulses. 

Quinoa, Spinach and Pumpkin Seed Salad bowl. 

Ingredients

50g Quinoa

Large Handful Spinach

Handful toasted Pumpkin Seeds

Handful Chopped Cucumber

Olive Oil

Lemon juice

This is a light lunch/snack. Rinse the quinoa in cold water, add it to a pan with double the amount of cold water. Bring to the boil, reduce to a simmer until water is absorbed (15-20 mins). Fluff with fork. I often make large batches of quinoa and keep them in the fridge as this reduces time. Add the rest of the ingredients and drizzle some olive oil, lemon juice and seasoning to taste. 

Post- workout

You essentially need both carbs and protein again, and relatively soon after your workout. 

Tofu Scramble.

Ingredients

225 g Tofu (silken or firm)

I chopped onion

Olive oil

cayenne pepper

3/4 chopped mushrooms

Leafy green of your choice. (bok choi, chard, spinach)

Quinoa

Cook the onions in the olive oil until tender. Add mushrooms, cook until tender. Add the cayenne and tofu and start scrambling. Add the leafy greens at the end as they don’t take long to cook. Season with salt and pepper. Add quinoa for extra carb if desired.

Enjoy! 


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