Pre & Post Workout Fuel w/Plant Based Starchy Carbs

In my past two blog posts, I shared my experience adding in more plant, root & legume based starchy carbs in place of most grains. You can see those posts starting here and why it can be hugely beneficial for many such as:
Easier on Digestion, Lower in Anti-Nutrients, Lower Glycemic Load helping to maintain blood sugar to name a few. 

Here, I want to focus on Fitness Fuel with Plant-based Options!​
Now, I am a HUGE fan of meat based protein sources. That is another large topic, but here I  am mostly focusing on the carbohydrate portion of the meal/snack and looking at ways in increase starchy carbs in the form of root-based veggies and legumes etc. 

Here’s a list of quick plant-based snacks that are perfect for fueling workouts or recovery—made with fruits, vegetables, nuts, seeds, or legumes. These are portable, nutrient-dense, and give you clean energy without processed junk.

Take special note of the timing of snacks. This is really important for athletes and can be modified for those that are not necessarily in full-time training or for the average exerciser. A lot of this also depends on the time of day you are exercising, when your last meal was etc. Simply use this as a guide to learn more about how to fuel your body with nutrient dense options verses the many other more processed foods we tend to run to:) 

🏋️‍♂️ Quick Plant-Based Fitness Fueling Snacks
🚀 Pre-Workout (Quick Carbs + Light Protein or Fat)
These are best 30–60 minutes before a workout to give you energy:
    1.    Banana + Almond Butter
    2.    Medjool Dates stuffed with Peanut Butter or Almond Butter
    3.    Apple Slices + Sunflower Seed Butter
    4.    Homemade Energy Balls
    •    Made with dates, oats, cacao, and chia seeds
    5.    Rice Cake with Hummus & Sliced Cucumber or Tomato
    6.    Dried Mango or Pineapple + Pumpkin Seeds
    7.    Fresh Berries + Small handful of nuts or seeds
    8.    Half a baked sweet potato with cinnamon

💪 Post-Workout (Protein + Carb Focused)
Eat these within 30–60 minutes after a workout for recovery:
    1.    Protein Smoothie with Fruit + Plant Protein Powder
    •    Example: Spinach + frozen banana + blueberries + protein powder of choice (if you need protein power recommendations please send me a message or email!)
    2.    Roasted Chickpeas + Orange Slices
    3.    Chia Pudding with Almond Milk + Berries
    4.    Mashed Avocado on Sweet Potato Toast
    5.    Vegan Protein Bar (low sugar, whole food-based)
    •    Look for ones made with nuts, pea protein, dates (e.g., Trubar, Aloha, or homemade)
    6.    Edamame + Fresh Fruit
    7.    Coconut Yogurt with Granola + Berries
    8.    Trail Mix (unsweetened dried fruit, pumpkin seeds, almonds, coconut chips)

To take it a step further, here are those snacks with the key nutrients and why it would be beneficial as a pre or post workout snack. 
 
PLANT-BASED FITNESS SNACK GUIDE
Quick Fuel from Fruits, Veggies, Nuts & Seeds
✅ PRE-WORKOUT SNACKS
Light, energizing, and easy to digest — eat 30–60 min before training
Snack +  Key Nutrients

1. Banana + 1 Tbsp almond butter
Fast carbs + healthy fat

2. Medjool dates (2–3) + peanut butter
Natural sugar + protein

3. Apple slices + sunflower seed butter
Fiber + energizing carbs

4. Dried mango + pumpkin seeds
Quick energy + zinc & iron

5. Homemade energy ball (dates, oats, chia)
Carbs + omega-3s

6. Rice cake with hummus + tomato
Light carb + savory boost

7. Half a baked sweet potato with cinnamon
Slow-burning carb

8. Berries + small handful of walnuts
Antioxidants + fat for focus

💪 POST-WORKOUT SNACKS
Refuel with protein and clean carbs for recovery
Snack + Key Nutrients

1. Protein smoothie (banana, berries, spinach + protein powder)
20–25g protein + antioxidants

2. Roasted chickpeas + orange slices
Plant protein + vitamin C

3. Chia pudding (almond milk + berries)
Protein + omega-3 + fiber

4. Avocado on sweet potato toast
Potassium + complex carbs

5. Coconut yogurt + granola + berries
Probiotics + balanced macros

6. Edamame + apple or grapes
Protein + hydration

7. Vegan protein bar (TruBar, Aloha, homemade)
Portable protein

8. Trail mix (dried fruit, nuts, seeds)
Energy + recovery fats

~As always, with LOVE & STRENGTH, Missy