8 Best Post-Workout Plant-Based Foods to Boost Your Recovery

by Team bGREEN on August 27, 2020

Plant-based foods are rich in various nutrients and can act as a great pre and post-workout fuel. Recovery is very crucial when you’re working out. You should allow your muscles to rest and enrich them with various nutrients so that they can be repaired.


It’s a myth that plant-based foods aren’t as good as animal foods when it comes to recovery post-recovery. Plant protein and carbs derived from plant-based food sources help in boosting muscle growth and maintenance and also restores the energy reserves that allow you to perform better. Plant protein also helps with muscle recovery post-workout.  Plant foods are also rich in antioxidants that prevent inflammation.

The ideal time to consume post-workout meals is within 45 minutes of your workout as this is the time when your thirsty and tired muscles will soak all the nutrients you provide it and it will help in repairing muscle tears and enhance muscle recovery. Glycogen stores can also be easily restored within this time frame.

Here are 8 post-workout plant-based foods that can help you with faster and better recovery:

  • Sweet potatoes
  • Rich in carbs, sweet potatoes are rich in various essential nutrients including vitamins and minerals. They are a great source of potassium and Vitamin A. they can be your perfect breakfast buddy and can be great when consumed during the time of your other meals of the day. You can consume these after our workout. You can add almond butter, nuts, and raisins to it for a delectable treat.

  • Blueberries
  • Sweet juicy berries might not appear as a great choice for post-workout fuel, but they are a great source of nutrition. They are an excellent plant-based recovery food as they are rich in antioxidants. Research states that having a blueberry smoothie post-workout or even before can boost muscle recovery and strength. You can happily add blueberries to your salads, oatmeal, or to your breakfast cereal bowl. Blueberries can also be helpful in joint pain and might minimize pain in joints and reduce joint stiffness, especially in people suffering from arthritis.

  • Peanut Butter
  • This buttery delight is extremely great in taste and texture and is loved by many. You must have ogled upon the jar of your favorite peanut butter and thought of having it all at once. Well, to make peanut butter your post-workout aid, you should definitely not consume a jar full of it, but consuming it in moderation can bring good results. Your favorite peanut butter and jelly sandwich can fuel muscle recovery post-workout. Since peanut butter is loaded with protein, it helps in muscle repair. You can spread it on a toast or blend it in a smoothie. You can also mix it with soy milk or have it with bananas.

  • Tofu
  • Tofu or soy paneer is like a jackpot for vegans and vegetarians. Soy protein has all the essential amino acids that your muscles need. Tofu is a great source of plant-based protein and helps in repairing tired and worn out muscles after heavy-duty workouts. Tofu is also a super plant-based source of calcium that helps in strengthening your bone health. You can blend silken tofu in a fruit smoothie to get a powerful post-workout drink.

  • Quinoa
  • These tiny granules are full of healthy carbs and plant protein. These two nutrients help accelerate the muscle recovery process. Consume a bowl of cooked quinoa with mild spices and some veggies or herbs as dressing to boost your muscle recovery post rigorous workouts.

  • Nuts
  • Are you nuts??? Say yes! Nuts are your best friends if you’re a vegan or vegetarian. They are packed with various micronutrients and proteins which help in post-workout recovery. They also contain a good amount of fiber and healthy fats that help in keeping you full. You can consume a handful of mixed nuts after a workout or use walnuts for the salad dressing. You can also crush them into smaller pieces and top it up on a rich protein smoothie.

  • Oatmeal
  • Carbs are essential for muscle recovery and oatmeal is a great source of healthy carbs. It helps in restoring the tired hardworking muscles. You can cook a bowl full of oatmeal and top it with berries and nuts or you can add a cup of oats to your pancake mix.

  • Chickpeas
  • A bowl full of cooked chickpeas can offer you 14-15g protein and loads of healthy carbs to fuel muscle recovery. This makes it a perfect post-workout plant-based food. Chickpeas are also rich in fiber and fiber-rich foods are best to improve your digestion and keep you satiated for long. They also help in restoring the blood sugar levels.

    Try out these amazing plant-based foods to accelerate the muscle recovery process and while you are indulged in these nutrient-rich plant foods, do not miss out on our exclusive plant protein powder and grab a pack of it here to fuel your muscle building and recovery.