After a workout, many people want a meal or shake that is easy to make and has protein and carbohydrate. This guide covers simple vegan post-workout ideas, one plant protein shake recipe, and how to think about protein amounts. It is general information, not personal advice.
What to think about after training
- Protein: protein supports muscle repair and maintenance. Spreading protein across the day, including after exercise, is a common approach.
- Carbohydrate: carbohydrate helps replace energy used during exercise, especially after longer or harder sessions.
- Fluids and salt: drink water, and add food with some salt if you sweated a lot.
- Timing: it does not need to be within a few minutes. Eating a balanced meal in the hours after training works for most people.
How much protein?
Needs vary with your size, training and overall diet. Commonly cited ranges for active adults are around 1.2 to 2.0g of protein per kilogram of body weight per day, spread across meals. An accredited practising dietitian can give advice that suits you. Our plant protein powder has about 35g of protein per 50g serve, so one serve covers a large share of a single meal's protein for many people.
Easy vegan post-workout ideas
- Chocolate banana shake: see the recipe below.
- Tofu stir-fry with rice: tofu, mixed vegetables and rice with a soy-ginger sauce.
- Lentil and sweet potato bowl: lentils, roasted sweet potato, greens and tahini dressing.
- Overnight Weet-Bix with protein: our overnight Weet-Bix recipe is ready when you are, and one version has about 30g protein.
- Protein pancakes: our protein pancakes have about 25g protein per serve.
- Crispy rice salad: our crispy rice salad has about 20g protein per serve, plus carbohydrate from the rice.
- Peanut butter banana toast with soy yoghurt: a quick option with a mix of carbohydrate and protein.
Chocolate banana recovery shake (serves 1)
- 50g (1 serve) Green Choice Chocolate plant protein powder
- 1 frozen banana
- 300ml unsweetened soy milk
- 1 tbsp rolled oats (optional)
- Ice
Blend until smooth. About 35g protein from the powder, plus about 10g from the soy milk (estimate), so roughly 45g in total. Use half a serve (25g) of powder for a lighter shake with about 17g from the powder.
Shopping tips
- Check the protein per serve and the serve size on the label.
- Keep tins of lentils, chickpeas and tofu on hand for fast meals.
- Try the Sample Pack to find your favourite flavour before buying a full tub. Browse our vegan protein powder and plant based protein powder ranges.
Vegan post-workout FAQs
What should I eat after a workout on a vegan diet?
A balanced meal or snack with protein and carbohydrate works for most people, for example tofu and rice, a lentil bowl, protein pancakes or a plant protein shake with a banana.
How much protein do I need after a workout?
It depends on your size, training and overall diet. Many active adults aim for protein with each meal across the day, and a dietitian can advise on the amount that suits you.
Do I have to eat straight after training?
No. For most people, eating a balanced meal within a few hours of training is fine.
Is a plant protein shake a good post-workout option?
It can be a convenient way to add protein. Our plant protein powder has about 35g of protein per 50g serve, and you can blend it with a banana and milk for carbohydrate.
Can I use protein powder instead of a meal?
Protein powder is not a formulated meal replacement. It is best used alongside whole foods in a balanced diet.
Should I speak to a professional about my protein needs?
Yes. A doctor or accredited practising dietitian can advise you, especially if you have a medical condition, take medication or train heavily.
Related: protein water: what it is and is it worth it? and high-protein vegan snacks.
This article is general information, not medical or dietetic advice. Green Choice Proteins products are foods and do not treat or prevent any condition. Protein figures are estimates. Speak to your doctor or an accredited practising dietitian before changing your diet.
