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Best vegan food to eat before a workout

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One of the most important things when it comes to training is how you fuel your workouts. Without adequate nutrition, you won’t get the most out of your training. If you eat a plant-based diet It’s essential to know the best vegan foods to eat before a workout and there are some factors you need to take into account. 


First of all, it needs to be something that’s going to give you energy, this means that high carbohydrate vegan foods are often best to eat before a workout because they will provide you with either fast or slow release energy depending on the type of carbs you use. It is also important that you don’t eat anything too heavy. Eating too much or foods that are high in fat take longer to digest and can leave you feeling sluggish when you’re training. 


Don’t forget to take convenience into account. If you’re heading to the gym after work, you need a snack that you can eat whilst travelling. And it should be small enough that you don’t feel too full. Now that we’ve introduced a few tips, it’s time to look at the top vegan food to eat before a workout! 


Top 5 vegan foods to eat before a workout 




If you want a quick and cost effective way to fuel your workouts then fruit is the way to go. Fruit is classed as a simple carbohydrate, this means you get a short, quick burst of energy after you’ve consumed it. Most fruit is light and can be easily digested, so it doesn’t sit on your stomach during training, making it one of the best vegan foods to eat before a workout. Because of this, you can usually get away with eating fruit within an hour of your training session. 




Oats are a fantastic vegan pre workout food to eat a few hours before training, they’re a complex carbohydrate which means they provide long lasting energy. If you eat porridge for breakfast then you should still have enough energy to fuel you during a late morning/early afternoon training session. You can also top your oats with food such as fruit, nut butters and protein powder to provide extra nutrients. 




Coffee sometimes gets a bad rap as people are worried about the side effects of caffeine. However, caffeine as a stimulant is great for short term energy when training, that’s why most pre workout blends include caffeine. As for its diuretic effects, they are minimal when you’re consuming coffee with water or milk, so you don’t need to worry too much about dehydration. 


Nut butter and toast 


This is one of the best vegan foods to eat around an hour before a workout because the higher calorie content of nut butter will keep your energy levels sustained for a long period of time. Nut butter such as almond and peanut are also full of protein which is essential for recovery after training. If you opt for a whole grain bread you will also be increasing your fibre intake for the day. 


Granola bar 


A granola bar is the ultimate snack on the go. Granola bars are jam packed with oats, nuts and seeds, all natural ingredients that offer sustained energy. Make sure you read the label when choosing your snack bar, many in the supermarkets have added sugar that won’t benefit a balanced diet.  


These are just some of the choices to consider when choosing the best vegan foods to eat before a workout. If you want to mix it up then remember to pick carbohydrate rich foods that can be digested easily. Always try to include some protein and avoid heavy meals that include a high fat content that might leave you feeling sluggish. 


Final thoughts

Everyone is different and some foods will work better for you than others. It’s all a game of trial and error, however if you use these rules about the best vegan foods to eat before a workout as basics, you’re sure to find something that works well for your training.

Eryn Barber

by Eryn Barber

Eryn is a content writer who specialises in health and fitness articles. When she’s not writing, Eryn is helping people improve their strength and overall health as a Personal Trainer and is currently undertaking her Msc in Strength & Conditioning. You’ll usually find Eryn out on the trails running when she isn’t working.

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