My 10-Week Challenge | Week 3 Status & Workout Log

#1 Vegan Pre & Post Workout Meals

I get a lot of questions about what and when to eat pre-workout and post workout when you’re vegan or plant-based, so I thought I’d start out by writing about what I personally eat. Since I follow a vegan diet throughout the week (though sometimes adding in fish or dairy), I try to stick to vegan ingredients and supplements for my pre- and post workout nutrition, too.

“We get to make decisions three times a day about what we do with our planet, and you can make a difference by even once a day or once a week choosing not to eat animals or animal products. It’s been an incredible influence in my life.”
– Natalie Portman


If I work out later in the day I need at least 2 hours from my last meal until my workout. I don’t personally like to eat a full meal before my workout. If I’m working out in the morning (for me that’s any time before 10 am) I don’t sit down and eat an actual meal before I hit the gym that day.

So what do I eat before hitting the gym?
About 30 minutes before the gym, I’ll have a cup of coffee with a dash of unsweetened almond milk. The caffeine fires me up for the workout!
Right before and during my workout I’ll have 5 g. of vegan BCAA’s. My favorites are BCAA tabs that are so easy to carry with me in my bag (unfortunately they discontinued making them), but I also like the BCAA powder from Bodylab. If I have a long workout planned or I work out outdoors in the heat, I add a Hydro Tab to my water to prevent dehydration.


Post-workout, I’m usually really hungry! It’s my time to refuel! My favorite post-workout meal that satisfies all my cravings is a vegan take on my good old protein porridge that I’ve had for breakfast and post workout since I started working out more seriously back in 2012. It may not look sexy but it’s a fast, delicious and filling way to get all the nutrients I need post workout.

– 40 g. oats
– 2 dl. water
– 1/2 teaspoon of cinnamon
– 1/2 teaspoon Himalayan pink salt

Mix in a bowl and pop in the microwave for 2-3 minutes. Then add 1 scoop of vegan protein powder and 3 g. of L-Glutamine and stir until completely mixed. I currently use Natural Organic Vegan Protein from 1Up Nutrition, but the stevia flavor is an acquired taste and I’m not really a fan in porridge. If you know of a great tasting vegan protein (I know it’s a lot to ask lol) please drop me a message!

I usually top my porridge with 1/2 sliced banana, 1 tablespoon of peanut butter and 1 dl. unsweetened almond milk.

I hope you found this blog helpful. I was thinking about writing a few blogs with different options for pre-workout meals and post workout meals, both vegan and vegetarian. If that’s something you’d be interested in or if you just found this post useful, please leave a comment in the comment segment below and let me know! :)

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My 10-Week Challenge | Week 3 Status & Workout Log