If you’re an athlete who follows a plant-based (vegan or vegetarian) diet, you know that proper nutrition is key to maximizing your performance. Pre-workout fuel can make a significant difference in your energy levels, endurance and overall workout experience.
Fortunately, there are a wide variety of herbal options to choose from. In this blog post, we’ll explore the best vegan pre-workout foods to help you crush your fitness goals, as well as when to eat them and whether or not “pre-workouts” are really worth the money. .
What should a vegan or vegetarian eat before the gym?
The main purpose of a pre-workout meal or snack is to give you energy and stabilize your blood sugar levels for your workout. The pre-workout meal provides enough energy for at least the first 60 minutes of exercise. After an hour of exercise, more fuel is needed to maintain performance.
There is a simple rule of thumb when it comes to choosing pre-workout meals – what you eat depends on when you eat. In other words, consider how far in advance you eat before exercise when putting together a vegan pre-workout meal or snack.
Carbohydrates are the main source of fuel for the muscles and the brain. They are quickly digested and the body even stores some in the liver and muscles, which is called glycogen. If you eat within 30-60 minutes before your workout, choose a primarily carbohydrate-based snack such as fruit, bread, or crackers.
When you have more time to fuel your workout, like 1 to 3 hours, eat a balanced meal with carbs, protein, and some fat. Both protein and fat take longer to digest, which staves off hunger. Having some protein in your system also helps with muscle growth and recovery after a workout, and fat helps with energy levels, especially for low-intensity exercise.
The best plant-based pre-workout foods
Below is a list of foods that are mostly high in carbohydrates, but also include some protein and fat. Choose one of these as a pre-workout snack or combine a few of them together to make a meal.
Bananas
Bananas are nature’s energy bar, packed with easily digestible carbohydrates and potassium, an important electrolyte lost in sweat. The natural sugars in bananas provide a quick energy boost, while the potassium helps prevent muscle cramps.
SEASONAL FRUITS
Any type of fruit is a good source of easily digestible carbohydrates. Fruit on its own doesn’t keep you full for long, but it quickly adds some sugar to your bloodstream. Plus, fruit has antioxidants that fight inflammation after a workout.
Choose seasonal fruits such as citrus fruits in the winter or berries and melons in the summer. Frozen fruit is also a refreshing treat in the warmer months. If you have a sensitive stomach, remove the skin from fruits such as apples or pears, where the fibrous livers are located.
Oatmeal or overnight oats
A bowl of oatmeal is an excellent source of complex carbohydrates that release energy slowly. Oats also contain fiber, which can help keep your energy levels up throughout your workout, but can also upset your stomach.
If you find that eating oatmeal before a workout upsets your gastrointestinal system, then you may want to cut back on fibrous grains. Or, start with a small portion and work your way up to a full bowl until your gut tolerates it.
The longer you soak your oatmeal or overnight oats, the longer it takes to digest. If you have a few hours to absorb nutrients before your workout, supplement your oatmeal with fruits, nuts, and seeds.
Chia seed pudding
Chia seeds are mainly composed of protein and fat. But chia seed pudding is a well-balanced breakfast that incorporates carbohydrates from fruit and milk.
The type of milk in your pudding determines the protein content of the pudding. For example, soy milk and cow’s milk have a much higher protein content than oat milk or almond milk. That said, chia seed pudding has all the nutrients to keep you full and energized for a workout. Eat a little about 1-2 hours before exercise so you have plenty of time to digest.
Nut butter toast
Bread is a simple carbohydrate that is easily digested. Wholemeal or wholemeal breads take longer to digest due to their fiber content. Since bread is mostly carbohydrates, it provides plenty of energy for exercise.
Topping your toast with nut butter makes it more substantial and sticks with you more. If you have at least 1-2 hours before exercise, add nut butter to your toast. If you only have 30-60 minutes, eat a piece of bread without a topping.
Dried fruit, such as raisins or craisins
Dried fruit is high in natural sugar, which is quickly digested and absorbed into the bloodstream for fast-acting energy. If you’re running out the door for a workout, throw a few handfuls of dried fruit in a bag and eat on your way.
Dates
Just like raisins or craisins, dates are high in natural sugar and help with energy levels for exercise. They are also a good source of plant-based iron, which is essential for red blood cells and oxygen transport throughout the body.
Potatoes and sweet potatoes
Both potatoes and sweet potatoes are rich in carbohydrates and potassium, two nutrients that are useful for athletes. Eating a potato before a workout can give you quick energy and help you stay hydrated, as potassium is one of the minerals lost in sweat.
Fruit bars
If you’re looking for a quick wrap option, try a simple fruit and oat bar like Nature’s Bakery. You might think these types of bars are too high in sugar, but that’s exactly what makes them a good pre-workout snack. Sugar enters the bloodstream quickly for fast-acting energy.
Energy bars
Energy bars, like Clif bars, have the necessary ingredients to fuel you through a tough workout. Many are high in carbohydrates with little protein, so it’s good to eat about an hour before exercise. I personally love a Clif bar before a strenuous hike.
Cookies
If you think this salty snack is “bad” for you, think again. Pretzels are mostly carbohydrates and sodium, two nutrients that contribute to exercise performance. Carbohydrates provide energy, while sodium helps replace fluid losses.
Cereals with low fiber content
Eating too much fiber before a workout can make you feel like you need to run to the bathroom. But a low-fiber cereal provides carbohydrates and some protein for quick energy. Look for one that has less than 2 or 3 grams of fiber per serving.
Fruit slots
Why not enjoy pre-workout fuel? A simple piece of fruit provides the sugar your body needs to power you through endurance activity and has the added benefit of being refreshing on a hot or humid day.
Graham crackers
If you prefer your crackers with a subtly sweet flavor, opt for some pre-workout graham crackers. If your stomach can handle the extra fat/protein, spread them with some peanut butter.
almonds
Almonds are rich in healthy fats and protein, two nutrients that actually provide energy during a low-intensity workout. If you have an easy workout coming up, have a handful of almonds for sustained energy and to keep you feeling full during your workout.
What can I eat 30 minutes before training?
If you only have 30 minutes until your workout, choose a simple carbohydrate that is easily digested. These products from the list above are ideal for consumption immediately before exercise:
- Banana
- SEASONAL FRUITS
- Dried fruit
- Dates
- Potatoes
- Cookies
- Cereals with low fiber content
- Fruit basket
- Graham crackers
Is it suitable for plant-based athletes?
Pre-workout supplements, often called “pre-workouts” are a combination of supplements intended to give you energy for a workout. They come in a powder form that is drinkable after adding the liquid.
All “pre-workouts” are different, but they generally contain a mixture of caffeine, amino acids (the building blocks of protein), creatine (a nitrogen compound that helps build muscle), glucose (also known as carbohydrates), and electrolytes. Most “pre-workouts” are vegan, but check the ingredient list to make sure there are no animal products.
That being said, spending money on a “pre-workout” is completely unnecessary. You can get the energy you need from food and hydration. Caffeine helps with athletic performance, but there’s plenty of caffeine in coffee, tea, or sports nutrition products.
The bottom line
Fueling your workouts with these vegan pre-workout foods can improve your performance and support your overall fitness goals. Remember that timing is critical. eat these foods at the right time to allow for proper digestion. Experiment with different combinations to find what works best for your body and preferences. With the right fuel, you’ll be well on your way to achieving your fitness goals while staying committed to your plant-based lifestyle. Stay fit, stay fueled and stay active!
