Vegetarian Snacks: Pre- and Post-Workout
Finding variety in pre- and post-workout snacks can be difficult for vegetarian athletes. However, to provide your body with a full range of nutrients, it’s important to have a rotation with meals. This is especially crucial for vegan athletes. (See 4 Tips You Should Follow Before Becoming a Vegetarian.)
Below is a short list of vegetarian snacks that will meet your body’s needs for carbohydrate and protein without including animal meat. Note: There are several types of vegetarian, and not all of these snacks are appropriate for every type.
Portion Guideline
- 1 cup = baseball
- 2 tbsp. = golf ball
(Want more sports-inspired portion control? Check out: Learn Portion Control)
Pre-Workout Vegetarian Snacks
- Trail mix with dried fruit and lightly salted nuts (1/4 baseball of each)
- 1 slice whole wheat bread with 1/2 golf ball of nut butter and 1/2 golf ball of jelly/jam
- 1 banana + 1 golf ball of nut butter
- 1 baseball of pretzels + 1/4 baseball of nuts
- Nature Valley Granola Bar + one piece of fresh fruit (baseball size)
- CD-sized piece of whole wheat pita + one baseball of baby carrots dipped in 1/4 baseball of hummus
Post-Workout Vegetarian Snacks
- 2 baseballs of low-fat chocolate soy milk
- 2 slices whole wheat bread with 1 golf ball of nut butter and 1/2 golf ball of jelly/jam + 1 baseball of low-fat soy milk
- 1 baseball of quinoa with cinnamon and 1 baseball-sized apple, chopped
- 1 container soy yogurt + 1/2 baseball of granola + 1 hard-boiled egg
- 1 banana + golf ball of nut butter on top of one whole wheat English muffin
- 1/2 baseball of low-fat cottage cheese + nuts and dried fruit (1/2 baseball of each)
- 1 baked potato + 1/4 baseball of shredded dairy/soy cheese + 1 baseball of low fat soy milk + 1/2 baseball of applesauce
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Vegetarian Snacks: Pre- and Post-Workout
Finding variety in pre- and post-workout snacks can be difficult for vegetarian athletes. However, to provide your body with a full range of nutrients, it’s important to have a rotation with meals. This is especially crucial for vegan athletes. (See 4 Tips You Should Follow Before Becoming a Vegetarian.)
Below is a short list of vegetarian snacks that will meet your body’s needs for carbohydrate and protein without including animal meat. Note: There are several types of vegetarian, and not all of these snacks are appropriate for every type.
Portion Guideline
- 1 cup = baseball
- 2 tbsp. = golf ball
(Want more sports-inspired portion control? Check out: Learn Portion Control)
Pre-Workout Vegetarian Snacks
- Trail mix with dried fruit and lightly salted nuts (1/4 baseball of each)
- 1 slice whole wheat bread with 1/2 golf ball of nut butter and 1/2 golf ball of jelly/jam
- 1 banana + 1 golf ball of nut butter
- 1 baseball of pretzels + 1/4 baseball of nuts
- Nature Valley Granola Bar + one piece of fresh fruit (baseball size)
- CD-sized piece of whole wheat pita + one baseball of baby carrots dipped in 1/4 baseball of hummus
Post-Workout Vegetarian Snacks
- 2 baseballs of low-fat chocolate soy milk
- 2 slices whole wheat bread with 1 golf ball of nut butter and 1/2 golf ball of jelly/jam + 1 baseball of low-fat soy milk
- 1 baseball of quinoa with cinnamon and 1 baseball-sized apple, chopped
- 1 container soy yogurt + 1/2 baseball of granola + 1 hard-boiled egg
- 1 banana + golf ball of nut butter on top of one whole wheat English muffin
- 1/2 baseball of low-fat cottage cheese + nuts and dried fruit (1/2 baseball of each)
- 1 baked potato + 1/4 baseball of shredded dairy/soy cheese + 1 baseball of low fat soy milk + 1/2 baseball of applesauce