9 Vegan-Friendly Foods to Fuel Your Workout

To get fit or build muscle, what you fuel your body with is just as important as your workout routine. Eating foods high in protein and healthy carbohydrates gives you energy for your workouts as well as the nutrients you need to build and strength muscle. The protein part of this requires more planning for vegetarians, and even more for vegans who don’t have the option of eating eggs or dairy. If your diet doesn’t include meat or other animal products, you have to find protein and other vitamins/nutrients important to fitness elsewhere. Whether you’re a vegan in need of some variety in your pre- or post-workout meals, or you’re an omnivore who’s curious about different sources of nutrient-rich protein, here are nine foods to incorporate into your diet today!

1. Lentils

Protein: 18g/cup

Rich in: Iron, Vitamin B-1 (thiamin), Vitamin B-9 (folate), Magnesium

by Emily Carlin via Flickr

2. Leafy greens (Kale, Spinach, Lettuce, etc.)

Protein: Varied; highest in Spinach, Brussels Sprouts, and Collard Greens

Rich in: Magnesium, Calcium, Potassium, Manganese

by Jeffrey Lu via Flickr

3. Almonds

Protein: 21g/100gs

Rich in: Vitamin E, Vitamin B-6, Riboflavin, Iron, Calcium, Manganese

by Harsha K R via Flickr

4. Oats

Protein: 11g/cup

Rich in: Manganese, Vitamin B-1 (thiamin), Magnesium

by Richy via Flickr

5. Green peas

Protein: 9g/cup

Rich in: Vitamin A, Vitamin C, Vitamin K, Manganese, Vitamin B-9 (folate)

by Susy Morris via Flickr

6. Tofu/Soy

Protein: 10g/0.5 cups

Rich in: Calcium, Manganese

by Jenny Hones via Flickr

7. Hemp Seeds/Milk

Protein: 11g/30gs (seeds)

Rich in: Magnesium, Zinc, Omega 3

by Magalie L’Abbé via Flickr

8. Tempeh

Protein: 31g/cup

Rich in: Phosphorous, Iron, Manganese, Riboflavin, Magnesium

by notahipster via Flickr

9. Artichokes

Protein: 4g/1 artichoke

Rich in: Vitamin C, Vitamin K, Vitamin B-9 (folate), Magnesium

by peachyogurt via Flickr