Post Workout Meal For Muscle Gain Vegetarian- Do you know that what you eat after a workout for recovery is as important as what you eat before your workout like fuel? Believe it or not, eating the right types of recovery foods can help you grow more robust as Sportsperson.
Your post-run meal supplies your muscles with the necessary building blocks to recover and get stronger.
There is a common misconception that body needs to eat animal products like meat and chicken to meet your protein requirements.
To choose vegetarian post-exercise meals, make sure the foods you’re eating are high in carbohydrates, and complete protein and ideally needs to consume by one within an hour post-workout.
Below are 15 Best Post Workout Meal For Muscle Gain for Vegetarian that have the proper ratio of nutrients to maximize your recovery-
Chickpeas, commonly known as garbanzo beans, are rich sources of vitamins, minerals, and fiber that also have health benefits, like improving digestion and weight management.
Also, they are high in protein and make an excellent replacement for meat. In just ¼ cup, you’ll get 30 grams of carbohydrates and 10 grams of protein. You can add to salads, soups, and stews also can roast for a tasty snack.
Chickpeas are a superfood that you can eat after a workout. It’s better if you eat the same after 35 to 40 minutes.
Emerging research suggests that chickpeas and hummus may play a beneficial role in weight management and glucose and insulin regulation, as well as have a positive impact on some markers of cardiovascular disease (CVD)
2. Kidney Beans
They are mainly composed of carbs and fiber but also serve as a good source of protein. Beans are the most luxurious plant-based source protein. It also contains minerals such as iron and magnesium, which matters in bodybuilding. Because it helps in the synthesis of fat, protein, and nucleic acids. It contains
- Calories: 127
- Water: 67%
- Protein: 8.7 grams
- Carbs: 22.8 grams
- Sugar: 0.3 grams
- Fiber: 6.4 grams
- Fat: 0.5 gram
In just ¼ cup, you’ll get 30 grams of carbohydrates and 10 grams of protein. You can eat kidney beans as salads, soups, main dishes, or as dips and appetizers.
Things that make kidney beans the best post-workout meal are:
- Beans are a natural protein-carbohydrate combination.
- Beans have a low-glycemic index.
- Seeds are high in fibre.
- Grains are good sources of fuel for the health-promoting bacteria that live in your gut.
- Bean-based meals are better vegetarian meals as compared to any non-vegetarian meals.
They are an easy and inexpensive way of amping up your intake of protein, fiber, and essential minerals.
- It consists of over 25% protein, which makes them an excellent meat alternative.
- It also contains iron and other minerals. Half a cup of this contains 20g carbohydrates and 8g fiber.
- There are three main varieties of lentils – red, green, and brown. The significant benefit is that they have zero fat and cholesterol and a good dose of plant protein.
Here’s how you can add lentils in your daily diet after a workout
- Look for lentil-based pasta.
- Add lentils to your salad.
- Make a lentil soup or stew.
Research says that lentil plays an important role in the prevention of those degenerative diseases in humans.
Lentils have always been the Best Post Workout Meal For Muscle Gain for Vegetarian.
4. Toast With Peanut Butter
It is easy to drink and fulfils a large part of the protein, carbohydrates, and fibres. But most should be made up of whole-grain, and peanut butter should be natural. Whole grain contains three parts: the bran, germ, and endosperm.
Fiber helps in lower cholesterol levels as well as move waste through the digestive tract. Peanut butter is rich in protein, which helps in muscle growth and recovery.
It also contains unsaturated or healthy fats, which lower heart disease and helps in promoting weight loss.
This meal is an excellent source of iron, magnesium, and potassium, which maintains the proper blood flow in the body. It is simply delicious and easy to consume, and one can eat it on the go.
Oats are among the healthiest grains present on the planet. Oats are steamed, flattened, and sliced in different ways, producing several types of oats available.
The composition of nutrients in oats is well-balanced and contains Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, and Folate. It contains 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber, and ferulic acid is mainly present in large amounts in oats, which is an antioxidant.
The best thing about Oats is that they are rich in antioxidants, including avenanthramide. The best part about Oats is that it contains a Powerful Soluble Fiber Called Beta-Glucan.
Research and development on oat and its products may be helpful in combating various diseases known to mankind
It is a drink made from pureed raw fruit or vegetables, typically using a blender. The basic formula to make a smoothie is consists of two parts, the first part is consists of fruit or vegetables, and the second part is consists of milk or yogurt or water.
They are a better option because they are super easy to make and quickly digested and increase in consumption of fruits and vegetables, which provide a diverse array of essential vitamins, minerals, fiber, and antioxidants. Smoothie contains200–300-calorie smoothie with 10 grams of protein is a great snack to help repair and rebuild your muscles after a workout.
It is a convenient way to boost your intake of fruits, vegetables, and several other fiber-rich foods.
Banana Smoothies is one of the best post workout meal for muscle gain for vegetarian.
7. Creamy Asparagus and Pea Soup
This simple spring soup includes vegetables: asparagus and peas. It has high levels of branch chain amino acids, and also it is lactose and gluten-free, making it easy to digest.
It takes only 30 minutes to prepare that soup, and it is easy and tasty. Peas have a 3:1 carbs-to-protein ratio; also, this soup is a low-fat soup that is overflowing with antioxidants.
Pea proteins promote muscle thickness. Per serving consist of
- 327 calories;
- 19.1 g total fat;
- 0 mg of cholesterol
- 609 mg sodium
- 33.6 g carbohydrates
- 9.5 g protein.
8.Black Eyed Beans
They are robust and savory flavor and are often considered a staple in Indian tradition. Black-eyed beans consist of plenty of fiber and protein in each serving. It also includes polyphenols compound, which acts as antioxidants.
It is a good source of soluble fiber, which helps in improving digestive health.
Adding black-eyed peas to your diet is a great way to boost weight loss due to the content of protein and soluble fiber. One cup nearly 170 grams of cooked black-eyed peas contains:
- Calories: 194
- Protein: 13 grams
- Fat: 0.9 grams
- Carbs: 35 grams
- Fiber: 11 grams
- Folate: 88% of the DV
- Copper: 50% of the DV, and many other nutrients
Black-eyed peas play a significant role in maintaining good health for the heart. Black Eyed Beans contains phytosterols, which is good for the heart. Along with a good source of the post-workout meal, it also helps to reduce your cholesterol levels.
Tofu mainly consists of soybeans in it. Soybeans are rich in protein, and the body needs essential amino acid after post-workout. Tofu is a soymilk product that has almost no taste of its own, and it is a coagulated protein so you can create short of flavor and texture out of it.
Meat-eaters can enjoy tofu as well; tofu will take the flavor of whatever you are cooking it in, so if Tofu recipe makes a right, it is a protein source that can satisfy all. It consists of proteins, fats, carbs, and a wide variety of vitamins and minerals –
- Protein: 8 grams
- Carbs: 2 grams
- Fiber: 1 gram
- Fat: 4 grams
- Manganese: 31% of the RDI
- Calcium: 20% of the RDI
- Selenium: 14% of the RDI
- Phosphorus: 12% of the RDI
- Copper: 11% of the RDI
- Magnesium: 9% of the RDI
- Iron: 9% of the RDI
- Zinc: 6% of the RDI
It is an Indian cheese made from curdled milk. You can eat paneer as a snack, with a meal, or even for breakfast. It feels sour, but you can add texture and flavor.
Paneer is a dense source of protein, 100 gm of paneer yields about 18 gm of protein, which is essential for muscle building and repair, and It also helps to burn more fats. It also contains calcium, vitamin c, and iron.
So if a person wants to lose fat, he or she is advised to switch to a high fat-high protein breakfast. Even though you can have carbs in the form of white or brown slices of bread but when enough fat and protein are present, the gastric emptying delays and hunger and, most important thing is hungerings gets managed very well!
Paneer’s addition to a healthy diet is ideal for people who are gymming or any person who is willing to lose weight and optimize their health.
Quinoa is best for a post-workout meal made from the seeds extracted from grasses. Quinoa is a grain, which is a high source of complete protein; it is a gluten-free whole-grain carbohydrate and contains different essential amino acids. You can make a salad from it or sprinkle it on your regular veggies. it consists of all the following:
- 222 calories
- 39 grams of carbs
- 8g of protein
- 6g of fat
- 5g of fiber
- 1g of sugar
It has almost twice the amount of fiber as compared to other grains. Quinoa is rich in fiber which helps to lower the levels of cholesterol and glucose as well, it also reduces the percentage risk of developing hemorrhoids, and may help even help to lose weight.
12. Brown Rice
Brown Rice is a versatile grain consumed by people and is also widely recognized as a healthier option.
It is a whole grain containing the bran and germ and provides fiber and several vitamins and minerals. Also, it has much higher in nutrients than white rice. One cup of this contains –
- Calories: 216
- Carbs: 44 grams
- Fiber: 3.5 grams
- Fat: 1.8 grams
- Protein: 5 grams
- Thiamin (B1): 12% of the RDI
- Niacin (B3): 15% of the RDI
- Pyridoxine (B6): 14% of the RDI
- Pantothenic acid (B5): 6% of the RDI
- Iron: 5% of the RDI, and many other rich ingredients in small amounts.
Brown rice is surprisingly nutritious. The antioxidants present brown rice helps prevent cell injury caused by unstable molecules called free radicals, and it also reduces inflammation in the body. The fiber-rich whole grains, just like brown rice, may reduce belly fat and help you lose weight.
It is a milk product obtained by fermentation of milk specific microorganisms. It mainly consists of protein and carbohydrates and some fat content.
There are different kinds of yogurt, from fat-free to full fat. It can also influence the composition of gut microbiota. Following components present in it are:
- 61 Calories
- 88% Water
- 3.5 g Protein
- 4.7 g Carbs
- 4.7 g Sugar
- 0 g Fiber
- 3.3 g Fat
From full fat to fat-free, there are many different kinds of yogurt out there. If a person is on a low-fat diet but wants the thickness of full-fat yogurt, a nice compromise could be low-fat Greek yogurt although it’s lower in natural carbohydrates than regular yogurt so you’ll need to compensate.
14. Sweet Potato
They are delicious, starchy root vegetables that are grown worldwide. You can substitute your regular potatoes for sweet potatoes for your health, as they are a great source of fiber, vitamins, and minerals. 200 grams sweet potato (baked) with skin provides the following components:
- Calories: 180
- Carbs: 41.4 grams
- Copper: 16% of the DV
- Protein: 4 grams
- Fiber: 6.6 grams
- Fat: 0.3 grams, and many other vitamins and other rich ingredients.
- Niacin: 15% of the DV
Sweet potatoes contain a potent mixture of nutrients, as well as phytonutrients which are the plant compounds that are important for good health.
Whether a person is an avid athlete or a gym-goer, everybody requires balanced nutrition to keep performing at peak and aid in recovery.
It contains complex carbohydrates, and the body also needs carbs paired with protein for rebuilding and repairing muscles.
Getting carbs into the body system is a vital post-workout to help replace stored energy (glycogen) which the body loses during exercise.
Since the Sweet potato is a great source of carbs, it is counted among the best Post Workout Meal For Muscle Gain for Vegetarian.
Their beans are whole, immature soybeans. They are green, and that’s why referred to as vegetable-type soybeans.
Edamame is the item to keep on your recovery food list. You can efficiently heat the beans by boiling, steaming, pan-frying, and it only takes a few minutes.
It is rich in protein, antioxidants, fiber, and all the essential amino acids. One cup of hulled edamame beans provides-
- Almost 10% of their daily calcium
- More than 10% of their daily vitamin C
- Around 20% of their regular iron
- Around 34% of their daily vitamin K
- At least 120% of their daily folate
- At least 33% of their daily protein
Edamame is highly rich in fiber, protein, and antioxidants that may lower circulating cholesterol levels. Isoflavones present in edamame may protect against bone loss.