Pre workout meal for muscle gain vegetarian: Such a meal before workout for muscle gain as a vegetarian may be a little difficult to find but there are numerous options that contain all the nutrients that are required for muscle building and repair in the human body. Here are some vegetarian pre-workout meal ideas that can help you support your muscle gain goals.
Go for a spinach, banana and protein powder & almond milk smoothie or oatmeal with nuts & berries. It offers protein, carbohydrate and nutrient necessary for the production of body tissues.
A good pre-workout meal plan regarding muscle gain should comprise of proteins, complex carbohydrates, and fat. Here’s a detailed description of a well-rounded vegetarian pre-workout meal.
Best pre workout meal for muscle gain vegetarian
A good pre-workout meal for the muscle gain and as a vegetarian, it may not be very easy, however, there is a solution for all! Here are some high-protein, nutrient-dense options that’ll help you power through your workout and support muscle growth.
Option 1: Quinoa and Black Bean Bowl
The first plan is to have a bowl with lukewarm cooked quinoa topped with canned black beans rinsed and drained, chopped green onions, cherry tomatoes, diced avocado, and a sprinkle of shredded cheddar cheese.
- 1 cup cooked quinoa – Protein 8g
- Small cooked black beans serves for 1 cup (15 grams of protein)
- 1 tablespoon olive oil
- 1 tablespoon chia seeds
- I used half a cup of thawed frozen corn kernels in the recipe.
- Salt and pepper to guests’ preference
Option 2: Avocado and Whole Wheat Wrap
- 1 whole wheat tortilla
- 1/2 avocado (3g protein)
- 1 serving of hummus namely ¼ cup contains 5g of protein.
- 1 cup mixed greens
- 1/4 cup of green, red or yellow sliced bell peppers
- 1/4 cup sliced cucumber salt and pepper to taste ready in 40 min.
Option 3: Lentil and Spinach Curry
- One serving serves one cup cooked lentils providing 18g of protein.
- 1 cup fresh spinach
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 teaspoon curry powder
- Add salt and pepper to its taste
Option 4: Smoothie Bowl
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- 1 scoop vegan protein powder (strengthens your muscles and contains 20g of protein)
- 1 cup frozen berries
- 1/2 banana, sliced
- ¼ cup unsweetened almond milk
- 1 tablespoon chia seeds
- Top with sliced almonds, shredded coconut and fresh fruits
Stir 5: Chickpea and Sweet Potato Hash
- 1/2 centimeter cube of sweet potato \/medium
- This makes 1 can chickpeas which contains 15g of protein.
- 1 tablespoon olive oil
- Lastly to the salt and pepper.
- Optional: say supplement it with chopped vegetables such as bell peppers, onions or mushrooms.
Common Tips
1. Choose complex carbohydrates: Complex carbohydrates can be gotten from vegetables such as quinoa, brown rice, whole wheat bread among others; sweets such as sweet potatoes.
2. Incorporate plant-based protein sources: Some examples of foods that can be considered as sources of protein include; lentils, chickpeas, black beans, nuts, seeds, tofu, tempeh, and seitan.
3. Add healthy fats: Muscle building and growth is made possible by nutrient dense foods including avocado, nuts and seeds and olive oil that is know for its healthy fat content.
4. Stay hydrated: Take enough water during the time you are consuming the meal as this help in digestion and absorption of nutrients.
5. Experiment with spices and seasonings: Use herbs and spices to enhance your meals as cumin, coriander, turmeric as well as paprika.
Vegetarian meal prep ideas for muscle gain
Muscle gain requires a lot of protein and as a vegetarian it may be very difficult to get through the protein requirements required for muscle gain but there are very many high protein vegetarian foods that can be taken. Here are some delicious and nutritious vegetarian meal prep ideas for muscle gain.
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Protein-Rich Vegetarian Sources:
1. Legumes: lentils; chickpeas,; black beans, kidney beans and soy beans
2. Nuts and seeds: nuts, such as almonds, chia, hemp, pumpkin and sunflower seeds
3. Tofu and tempeh: good meats and lends it self well to preparation for use in different dishes.
4. Whole grains: quinoa, brown rice and whole-wheat foods
5. Vegetables: They are broccoli, spinach, kale and bell pepper.
Meal Prep Ideas:
1. Lentil and Vegetable Curry: Add onions, garlic, ginger and a range of vegetables and cook lentils. Prepare followed by brown rice or quinoa.
2. Chickpea Salad: Add cooked and crushed chickpeas in a salad containing chopped cucumber, bell peppers, and carrots. Throw in a dressing that has protein, such a hummus or tahini.
3. Tofu Stir-Fry: Tofu coated in a protein packed sauce and cooked with vegetables of choice; broccoli, peppers and mushrooms. Best served with brown rice or Quinoa.
4. Quinoa and Black Bean Bowl: Saute onions and bell peppers and cook with quinoa, and black beans. Top it up with a protein enriched layer such as avocado or capsule of grilled tofu.
5. Veggie Burgers: Opt for a veggie burger patty formed from vegetables and beans such as lentils, black beans etc. Enjoy it on a whole grain bun, with avocado and accompanied with sweet potato fries.
6. Chia Seed Pudding: Soak chia seeds in almond milk to be left in the refrigerator for a whole night. Place at the top with fruits and nuts so that it includes the protein and healthy fats.
7. Roasted Vegetable Bowl: Bake any kind of vegetables such as sweet potatoes, Brussels sprouts, and cauliflower with olive oil and protein-rich nutritional yeast.
8. Spinach and Feta Stuffed Portobellos: Spinach, feta cheese, and breadcrumbs stuffed into the vessels of portobello mushrooms make a protein packed snack or meal.
9. Protein-Rich Smoothie: In a blender, crush frozen berries, banana, almond milk, chia seeds and hemp seeds and enjoy tasty smoothie with proteins.
10. Tempeh Tacos: Put in a bowl tempeh is covered in a protein-rich marinade; sauté onions and bell peppers with tempeh in a skillet. This can be served in a whole grain taco shell with las vegetables layered and topped with avocado salsa.
Additional Tips:
1. Incorporate healthy fats: Muscle friendly fats include nuts, seeds, avocado and olive oil as these foods are good for the muscles.
2. Stay hydrated: Staying hydrated is very important especially in muscles hence the need to take many liquids all day.
3. Consult with a registered dietitian or nutritionist: You may need some tips in a vegetarian diet; having a program like a meal plan for building muscles can help you out.
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Best pre workout meal for muscle gain
Muscle gain pre-workout meal should contain protein, complex carbs and healthy fats that will help you to get through the workout and build muscle at the same time. Here are some tips to help you choose the best pre-workout meal.
1. Include protein-rich foods: After training, muscles require protein for growth thus, one needs to take proteins to support muscles. Ideally, try for 20–30g of protein comprised of meat such as poultry, lean red meat and fish;
2. eggs or dairy; and the plant protein sources, including beans, lentils or tofu.
3. Add complex carbohydrates: Such foods as whole grains carbohydrates, fruits and vegetables give energy during work out. You should try to get between 25-30 grams of complex carbohydrates.
4. Incorporate healthy fats: Sources of good fat include nuts, seeds, avocado, and olive oil which are also needed in synthesis of hormones and for absorption of nutrients.
5. Choose a meal that’s easy to digest: Do not take foods that may upset your stomach or foods that are rich in oils as these may hinder your workouts. Have a light meal which does not cause any discomfort in your stomach or leaves you with bloated feelings.
6. Timing is important: To get the best results it is recommended to consume your pre-workout meal one to three hours before you hit the gym.
Here are some examples of pre-workout meals that can support muscle gain.
Breakfast
- Omelette with eggs, spinach, mushrooms, and feta cheese low-fat (proteins- 30 g)
- Wholegrain toast with almond butter and sliced banana (310 Calories; 25g Carbs)
- Orange juice usually contains about 100 calories; that is why I took a glass of orange juice.
Lunch
- Baked chicken with quinoa grain coupled with steamed vegetables (35g protein)
- Whole grain pita, by hummus, cucumber slices, and tomatoes (25g carbs).
- A side serving of mixed green salad with avocados and dressed with olive oil (20g of healthy fats).
Snack
- An apple slices with 20g of almond butter.
- Small bowl of mixed nuts and seeds and few dry fruits (15 grams healthy fats)
Sample Meal Ideas
- Turkey and avocado wrap: The whole grain wrap is packed with sliced turkey breast, avocado and has lettuce, tomatoes and mustard inside and it has 30g protein.
- Salmon and sweet potato bowl: a plate of Grilled salmon fillet followed by roasted sweet potatoes and steamed broccoli (a source of 35g protein).
- Chicken and quinoa bowl: grilled chicken breast and cooked quinoa, steamed mixed vegetables and 2 tablespoons of olive oil (30g protein)
Veg pre workout meal for muscle gain
Muscle gain requires a good pre-workout meal that contains a good balance of carbohydrates, proteins and fats which should be of high nutritional value. Here’s a sample meal plan that you can follow.
Meal Details:
- Carbohydrates: 2 of of the three categories of whole grains such as whole wheat bread, brown rice, quinoa and 3 small sized of a starchy whole grain such as sweet potatoes.
- Protein: You should consume between 20-30 grams of lean protein foods per day including chicken turkey fish tofu and legumes.
- Healthy Fats: One to two tablespoons of avocados, nuts or seeds should be taken.
- Electrolytes: 1-2 cups of the water or coconut water
- Timing: It is advised that you take this particular meal one to two hours before time to the scheduled workout.
Sample Meal Ideas:
1. Grilled Chicken and Sweet Potato Bowl: Grilled Chicken and Sweet Potato Bowl:
- The nutrients present in food include; 1 cup cooked sweet potato.
- 4 oz of grilled chicken breast
- 1 tablespoon almond butter
- 1 tablespoon chopped walnuts
- dilute 1 cup water or coconut water
2. Turkey and Avocado Wrap:
- 1 whole wheat tortilla
- Two ounces of pre sliced turkey breast
- 1/2 avocado
- 1 cup mixed greens
- About 1/4 cup of red bell peppers – sliced
- 1 tablespoon hummus
- It is to be taken one cup of water or coconut water.
3. Quinoa and black been salad:
- 1 cup cooked quinoa
- Black beans: cooked one cup
- 1/2 cup green bell peppers which should be diced.
- 1/4 cup chopped cilantro
- 2 tablespoons olive oil
- 2 tablespoons lime juice
- For seasoning salt and pepper can be added according to the preference of the individuals eating the food.
- An assortment of vegetables – 1 cup, water or coconut water.
Tips and Variations:
1. Add some heat: to those who like spicy foods, they can include hot sauce or red pepper flakes to the meal.
2. Mix and match: You can also change the foods you use for proteins, vegetables and whole grains from time to time in order to avoid getting bored with the same meals.
3. Adjust the portion size: According to the portion size determine the amount of calories per meal depending on your required energy intake per day and your level of activity.
4. Incorporate healthy fats: Products with the healthy fats such as avocado, nuts and seeds give long lasting energy and promotes muscle building.
5. Don’t forget electrolytes: Some of the examples of electrolytes are potassium, sodium and magnesium that help in contraction of muscles as well as in maintaining the water balance of the body.
6. Listen to your body: Signs of poor food combining can also be detected in how your body responds to the meals that you are taking, so it is advisable to take some time and notice how you are feeling to know the best meal plan to go for.
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Post-Workout Snack:
After your workout, aim to consume a snack that includes:
- 20-30 grams of protein
- 20-30 percent of complex carbohydrates in the form of grams.
- Healthy fats we should consume are classified into 10-15 grams.
Some examples of post-workout snacks include:
- Most popular breakfast Greek yogurt with the berries and almonds
- ‘Apple slices with peanut butter’
- Being a vegetarian myself, I was astonished to see that meat is not the only food option available; even simple foods like banana with almond butter and honey are enjoyed in great vast.
So, ensure that you take a lot of water throughout the day if you are to avoid getting out of shape. Try to take at least 8-10 glasses of water daily as water is very important to our lives.
