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Healthy Vegan snacks: a guide

Healthy Vegan Snacks

Fuel Your Workouts with Healthy Vegan Snacks

The importance of nutrition in achieving your fitness goals should never go overlooked. What you eat before and after your gym sessions can greatly impact your performance, energy levels, and recovery.

If you follow a vegan diet, it's essential to choose nutritious snacks that provide a balance of macronutrients and micronutrients. In this blog, you will find some delicious ideas for healthy vegan snacks to power your gym sessions.

Choose nutrient-dense options and personalise your choices to suit your individual needs. Healthy vegan snacks are not only delicious but also an essential part of your fitness journey.

Pre-Gym Healthy Vegan Snacks

Before you hit the gym, it's essential to fuel your body with the right combination of carbohydrates, protein, and healthy fats. These healthy vegan snacks will provide you with sustained energy and help optimise your workout.

  • Banana with Almond Butter

A classic pre-workout snack, a ripe banana paired with a tablespoon of almond butter offers a great balance of carbohydrates for energy and healthy fats and protein for lasting power. The natural sugars in the banana provide a quick energy boost.

  • Oatmeal with Berries and Chia Seeds

A bowl of oatmeal with your favourite plant-based milk, top it with a handful of berries, and sprinkle some chia seeds for added fibre and omega-3 fatty acids. Oats are slow-digesting, which means they'll release energy steadily during your workout.

  • Veggie Sticks with Hummus

Snacking on colourful veggie sticks like carrots, celery, and bell peppers dipped in hummus is a fantastic way to get essential nutrients, fibre, and protein. The combination keeps you feeling full and energised throughout your gym session.

  • Energy Bites

Prepare energy bites using ingredients like dates, nuts, rolled oats, and a touch of cacao powder. These little treats are loaded with natural sugars, healthy fats, and protein, making them the perfect pre-gym pick-me-up.

  • Smoothie with Spinach, Banana, and Protein Powder

A green smoothie blended with spinach, a ripe banana, and your favourite vegan protein powder is an excellent way to get a quick nutrient boost. The protein will help with muscle recovery and growth.

Healthy vegan snack

Pre-workout nutrition

Can lead to improved exercise performance. With energy from food, you can lift more weight, run longer distances, or perform physical activity with greater endurance. This can translate into better results and progress towards your fitness goals.

Exercising on an empty stomach or with insufficient food can lead to dizziness, weakness, and a lack of concentration. These symptoms can make it difficult to complete your workout effectively and safely. consuming a source of protein before a workout can help protect your muscles. It minimises the risk of muscle breakdown, especially during prolonged or intense workouts, which is crucial for those aiming to build or preserve lean muscle mass.

Post-Gym Healthy Vegan Snacks

After a strenuous workout, your body needs nourishment to recover and repair muscles. These healthy vegan snacks will aid in your post-gym recovery and refuel your energy stores.

  • Protein-Packed Vegan Yogurt

Opt for a high-protein vegan yogurt and top it with fresh berries and a drizzle of agave nectar. The combination of protein and natural sugars helps replenish glycogen stores and promote muscle recovery.

  • Quinoa Salad with Chickpeas

A quinoa salad loaded with chickpeas, colourful veggies, and a lemon-tahini dressing is an excellent source of protein, complex carbohydrates, and antioxidants. This hearty snack will help repair and build muscle tissue.

  • Rice Cakes with Nut Butter and Sliced Banana

Spread your favourite nut butter on rice cakes and top with banana slices. Rice cakes are easy to digest carbohydrates, while nut butter offers healthy fats and protein for recovery.

  • Chia Pudding with Almonds and Berries

A Chia pudding made with almond milk and topped with slivered almonds and fresh berries is rich in omega-3s, antioxidants, and protein. It's a delicious and refreshing post-workout snack.

  • Avocado Toast with Tomatoes and Sprouts

Whole-grain toast spread with avocado, topped with tomato slices and fresh sprouts. This healthy vegan snack is a fantastic source of fibre, healthy fats, and vitamins. This snack will aid in muscle repair and reduce inflammation.

healthy snacks vegan

Post-workout nutrition

Is equally important, if not more so. After exercising, particularly following strength training or intense workouts, your muscles undergo stress and damage. Consuming protein and carbohydrates within the post-workout window is essential. The post workout window suggests that consuming a meal or snack within an hour after a workout can be beneficial for recovery and muscle growth. This helps initiate the recovery process, repair muscle tissue, and promote muscle growth.

Hydration and electrolyte balance are essential components of post-workout nutrition. Re-hydrating after exercise is crucial for maintaining fluid balance, and consuming foods or beverages with electrolytes helps restore the balance of essential minerals lost through sweat.

Bonus tips

  • Stay Hydrated

Drink plenty of water throughout your gym session and include hydrating foods like water-rich fruits and vegetables in your pre and post-gym snacks. Small amounts of energy drinks such as Powerade and Lucozade sport can also help you during your workouts. Powerade is great for electrolytes, it will help you replenish minerals that you expend during workouts.

  • Portion Control

Keep your portions in check to avoid overeating, especially after a workout when hunger can be deceptive.

  • Timing Matters

Aim to consume your pre-gym snack 40 minutes to an hour before your workout for optimal energy. Post-gym snacks should be consumed within an hour of finishing your exercise to maximise recovery. They should be high in protein to aid recovery.

  • Experiment and Personalise

Your choice of snacks should align with your individual dietary preferences, allergies, and workout intensity. Feel free to experiment and find the combinations that work best for you.

high protein vegan snacks

Before you go...

Incorporate a mix of carbohydrates, protein, and healthy fats in your snacks to boost energy and speed up recovery. Selecting the correct healthy vegan snacks for your pre and post-gym sessions is crucial for achieving your fitness goals. For help with your fitness or nutrition get in touch today for specialised coaching from us at Infinity Performance.


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