5 Vegan Protein Shakes For After Training

Vegan protein shakes are a delicious and very suitable option to regain energy after training, while promoting tissue repair.

As some know, due to the characteristics of the vegan diet, it is sometimes difficult to obtain a protein intake according to the needs of the body. However, there are some vegan protein shake recipes that can be very beneficial.

They are drinks that combine ingredients of high nutritional quality, whose assimilation supports the development and maintenance of muscles after training. In addition, they are a support to maintain healthy weight, since they improve metabolic activity and curb anxiety.

The most interesting thing is that they are easy to make and do not require powdered supplements or similar products. Still not trying them? Here we share 5 good options for you to start enjoying them every day after your exercise routine.

Vegan protein shakes for post-workout

Making vegan protein shakes is an effective way to help meet the body’s daily needs for this macronutrient. A person who trains regularly should take between 1.5 and 2 grams of protein daily per kilogram of weight , according to an article published in the “International Journal of Sport Nutrition and Exercise Metabolism”.

This is because they are part of the most important structures in the body and are involved in processes such as metabolism and the secretion of hormones. It is also key for the formation of muscle mass, as it helps to repair muscles after exercise, as stated in a study published in the journal “Nutrients”.

1. Vegan quinoa and oatmeal smoothie

A combination of quinoa and oats can provide a significant amount of essential amino acids, components of proteins that help repair tissues. They also concentrate dietary fiber, which improves digestion and prolongs satiety.

Ingredients

• 1 banana
• ½ cup of oatmeal (50 g).
• 2 cups of water (500 ml).
• ½ cup of quinoa (100 g).
• Vanilla essence (optional).

Preparation

• First, soak the quinoa in hot water for a couple of hours.
• Then wash the seeds and bring them to a boil as if they were rice.
• After 15 or 20 minutes, filter them with a strainer and put them in the blender.
• Add the oatmeal, the sliced ​​banana, and the water. If you like, add a pinch of vanilla essence.
• Process everything for a few minutes, until you get a creamy drink.

2. Vegan smoothie with soy milk, oatmeal and chia

Due to its content of omega 3 fatty acids, antioxidants and dietary fiber, this recipe is one of the best vegan protein shakes. Not only does it help regain energy after training, but it also helps improve circulation and helps maintain good cardiovascular health.

Ingredients

• 1 glass of soy milk (200 ml).
• 3 tablespoons of oats (45 g).
• 1 tablespoon of chia seeds (15 g).

Preparation

• First of all, dip the chia seeds in water and let them soak for several hours.

• Then, pour the soy milk into the blender and process it with the soaked oats and seeds.
• Make sure everything is well integrated and enjoy it.

3. Vegan smoothie with almond milk, spinach and quinoa

Another vegan protein shake that strengthens muscles and heart health is the one made with almond milk, spinach and quinoa. Since these foods concentrate fiber, antioxidants and trace elements, they are a good option for the diet.

Ingredients

• 1 glass of almond milk (200 ml).

• 6 spinach leaves.
• ½ cup of cooked quinoa (100 g).
• 1 pinch of sea salt.

Preparation

• First, wash the spinach leaves and cook the quinoa.
• Next, put all the ingredients in the blender and process them at high speed.
• Finally, serve it without straining.

4. Vegan cocoa and oat milk shake

The amino acids contained in oats are easily assimilated and help meet the body’s requirements. In this shake we enhance them with the nutrients provided by cocoa and banana to achieve a more complete recipe for after training.

Ingredients

• 1 teaspoon of low-fat cocoa powder (7 g).
• 1 glass of oat milk (200 ml).
• ½ ripe banana.

Preparation

• Add all the ingredients to the blender and blend until well combined.
• Then serve without straining.

5. Vegan shake with alfalfa sprouts and soy milk

Each 100 gram serving of alfalfa sprouts can provide up to 3.9 grams of protein. Therefore, combined with soy milk and banana, it allows you to obtain one of the best vegan shakes. In addition, riboflavin provides, iron, zinc and vitamin C.

Ingredients

• 2 cups of alfalfa sprouts (66 g).
• 1 glass of soy milk (200 ml).
• 1 banana

Preparation

• Wash the alfalfa sprouts well and process them in the blender with the soy milk and the banana.
• Check that everything is well integrated, without lumps.
• To finish, serve and consume instantly.

Introduce protein shakes into your routines

Do you lead a vegan lifestyle? Do you want to enjoy some light shakes? Be sure to try these delicious recipes. As you can see, they are very low in calories and have ingredients packed with high quality protein and nutrients.