16 healthy snacks for athletes
Snacks are often the unhealthiest meals imaginable. Not infrequently they contain a lot of sugar and a lot of artificial additives. Healthy snacks for athletes are rarely found – unless you make them yourself. We present 21 vegan pre- and post-workout snacks, which of course you can enjoy even if you are not among the athletes.
16 pre- and post-workout snacks – healthy snacks before and after training
If you want to benefit as much as possible from your training, you should eat the right food before heading to the gym. Because a pre-workout snack provides the necessary energy and helps to maximize training success.
Eating the right thing after your training, is even more important, because that is the time your organism needs material to repair, regenerate and build up the muscle tissue and also to replenish the now empty glycogen stores.
Here are 16 healthy and vegan sports snacks that are quick to prepare and can be taken half an hour to one hour before training or after training.
1. Beetroot juice
Let’s start with a very simple snack: a glass of beetroot juice. Beets are vegetables that have very special properties for athletes: they can increase physical performance and endurance.
2. Fruit protein shake
Blend 30 g of rice protein powder, vanilla flavor with 1 cup of orange juice and 1 cup of ice cubes.
3. Chocolate iced coffee with an extra portion of protein
Mix 1 cup of iced coffee with 1 large spoon (15 – 25 g) of hemp and chocolate drink powder (25% hemp protein).
4. Oats special
Sprinkle ½ cup of cooked oatmeal with 1 tablespoon of dried fruit and 1 tablespoon of ground almonds.
5. Berry protein shake
Mix 1 scoop of rice protein with ½ cup ice cubes and 1 cup of frozen berries.
6. Apple with peanut sauce
Cut an apple into pieces and serve it with 2 tablespoons of peanut or almond flour.
7. Fruit Mug
Mix 1 cup of berries with pieces of honeydew melon, banana slices and orange wedges (or other seasonal fruit) and sprinkle the fruit mixture with tigernuts chips.
8. Tropical special trail mix
Mix ½ handful of macadamia nuts, coconut chips, cocoa bean nuggets and banana chips.
9. Sweet potato protein shake
Add about 25 g of rice or hemp protein, ¼ cup of boiled sweet potato cubes, 1 cup of ice cubes, 1 cup of almond milk vanilla and cinnamon to taste in the blender.
10. Banana Peanut Chocolate Shake
Mix 1 banana, 1 tablespoon of peanut, 1 cup of ready-made hemp chocolate drink and ice cubes.
11. Banana shake with soy drink
Mix a banana with 1 cup organic soy drink natural.
12. Spinach Peanut Smoothie
Mix 4 cups fresh spinach, 1 teaspoon chlorella powder (provides 60% protein), ½ cup vanilla soy yoghurt, 1 cup almond milk, 1 banana and 1 tablespoon peanut.
13. Banana toast
Spread 1 to 2 tablespoons of groundnut on a wholemeal toast and cover with banana slices.
14. Waffles with almond purée and fresh jam
If you bake wholemeal waffles, you can always freeze some of them. In the toaster or oven, they can then bake quickly crispy for a snack again. Spread a waffle with almond purée and add a dollop of freshly made jam over it (mix fresh berries with dried dates).
15. Quinoa peas mix
Put ½ cup of frozen organic peas in a saucepan with coconut oil and a little water. Cook the peas in just a few minutes. Mix the peas under 1 cup of cooked quinoa and season the protein-rich mix to your whim.
16. Tofu with pumpkin
Roast 100 to 200 g of smoked tofu slices and eat in coconut oil or vegan margarine and a little steamed hokkaido pumpkin.