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Top 3 Vegan Meals for a Full Workout Recovery

Top 3 Vegan Meals for a Full Workout Recovery

If what you want is to obtain a healthy body and improve your strength and stamina, you’re going to have to do a lot more than just exercise every day. While exercise is very important, I personally feel that it is your nutrition that really makes the difference that counts in the long run. You see, when you exercise, you don’t see the results of your hard work right away – instead, the body first has to go through something called a “recovery process”, where it rebuilds the muscles and makes you stronger.

This process is extremely complex and takes quite a bit of time, and the reason nutrition is so important for your recovery is because during this process, your organism requires a lot more energy and more specific nutrients in order for it to be as efficient as possible. But that’s only half of the whole story; the human body requires energy for everything that it does, including walking, keeping your eyes awake, breathing and even sleeping. You could not move a muscle the entire day, and you’d still burn between 1,500 and 2,000 calories depending on your weight.

As heterotrophic organisms, we humans get this energy from the food that we eat. Having three healthy meals a day is the best way to make sure your body is getting all that energy and all of the nutrients that it requires on a daily basis, and to accelerate and improve your recovery process so that you can be back in the gym sooner and work out even harder. It’s extremely important to give your body fuel right after the workout itself, because that is when it needs it the most, and that is when it’ll be able to absorb all of that extra energy much more efficiently.

Now, one of the most popular myths about veganism is that people who do not consume animal products cannot possibly get enough protein into their organism in order to function properly at all, let alone hold down a rigorous exercise regime. This has already been proven to be completely false, as there are numerous world class athletes who have admitted to being 100 percent vegan, and won medals at the same time. So it’s perfectly possible, you just have to get a bit creative with your cooking.

To help you out with that, today I want to share some ideas about vegan meals that can greatly help you improve your post-workout recovery, so without further ado, here they are.

Marinated Tofu & Quinoa

A problem that a lot of vegetarians run into when they first decide to ditch animal products as a whole is the fact that they’ve been getting most of their protein from dairy products for years. It’s easy to throw in a bit of cheese and not have to worry a whole lot about your protein. You can still do that, though, you just have to replace regular milk with something like soymilk, and having some tofu from time to time is a perfect way to do that. Tofu is loaded with plant-based protein that will help your muscles regenerate and re-grow after an intense exercise session. The problem that I personally run into with tofu is that, on its own, it is rather bland and tasteless.

So what I like to do is actually let it marinate for a while before I eat it, as well as have some fresh quinoa on the side. This combination supplies your body with protein, energy, as well as other vital micronutrients like iron, fiber and even potassium.

Fruit Smoothie with Nuts


One of the best, healthiest plant sources of protein as well as fats, so incorporating them into your diet is definitely something you should do if you haven’t done it already. For my post-workout meal, one of my favorite things to do is just take a bunch of fruit, be it apples, strawberries, oranges or just about anything else, a handful or two of nuts and just throw them all in a blender and make a nice smoothie. This combination is filled with healthy natural sugars,protein, monosaturated fats and lots of other useful nutrients that will kick start your recovery in an amazing way, without having to rely on artificial supplements.

Banana Ice Cream

Everyone likes ice cream, right? When I tried to quit sugar a few years ago, one of the hardest things I had to do was give up having a big bowl of ice cream on a hot, humid summer day. So, instead of going cold turkey, I decided to improvise a bit and come up with this recipe.

All you have to do is take some bananas, put them in the freezer for about half an hour, and then just throw them in a blender and slice them up real nice. It turns out that you get a really ice-cream like consistency and flavor just from blending frozen bananas alone, it tastes almost like the real thing. For flavor, you can add some cinnamon or cocoa, but even without it, this healthy ice cream solution is a great way to give your body a nice spike of energy right after your workout, so that it can more easily replenish its glycogen stores.

Thank you Theresa Brawner for contribute and sharing her article.

Theresa Brawner she is a 28-year-old fitness instructor from Boston, MA, who writes articles for her free time. When she isn’t helping new moms get back in shape, you can find her in the kitchen, working on new recipes.

Inspirational Vegan Quotes:

“Vegan food is soul food in its truest form. Soul food means to feed the soul. And to me, your soul is your intent. If your intent is pure, you are pure.”

-Erykah Badu~

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Bernice Shak
Bernice Shak is a strict vegan for more than 18 years. I love to cook and share my recipes. My elder son, Joshua created this website for me as my birthday present for recipes sharing purpose. Meanwhile, my second son, ChenLin who loves photography, he helps me shoot all the amazing recipes photos. I am really enjoying this. Subscribe to Newsletter