When it comes to staying on top of your fitness goals, fueling your body with the right nutrients before and after a workout can make a huge difference in your performance and recovery. Plant milk offers a dairy-free, nutrient-packed option to energize and repair your muscles, whether you're about to hit the gym or have just finished a session. Here are some of the best pre- and post-workout plant milk drinks to keep you energized and aid recovery.
Pre-Workout Plant Milk Drinks
Before your workout, you want to fuel your body with a combination of protein and carbohydrates to give you sustained energy. Opt for plant-based drinks that are rich in complex carbohydrates and protein, along with a dose of healthy fats.
1. Banana & Almond Butter Power Shake
This shake provides the perfect balance of slow-releasing energy from banana carbs, healthy fats from almond butter, and protein from almond milk.
Ingredients:
- 1 ripe banana
- 1 tbsp almond butter
- 1 cup almond milk (freshly made with Milky Plant)
- A pinch of cinnamon (optional)
- Ice cubes
Instructions:
- Add all ingredients into your blender.
- Blend until smooth.
- Enjoy 30 minutes before your workout for a sustained energy boost.
2. Oat Milk & Berry Smoothie
Oats are a great source of energy, providing long-lasting carbohydrates, while berries offer antioxidants that help with muscle recovery.
Ingredients:
- 1 cup oat milk (freshly made with Milky Plant)
- ½ cup mixed berries (strawberries, blueberries, raspberries)
- 1 tbsp chia seeds
- 1 tsp honey (optional)
Instructions:
- Blend all ingredients until smooth.
- Drink it about 30-45 minutes before hitting your workout to fuel your muscles.
3. Green Matcha Protein Latte
Matcha is full of antioxidants, and combined with a plant-based protein powder and your favorite plant milk, it’s a great pre-workout drink for mental clarity and energy.
Ingredients:
- 1 tsp matcha powder
- 1 scoop plant-based protein powder
- 1 cup oat or soy milk (freshly made with Milky Plant)
- Ice cubes (optional)
Instructions:
- Mix matcha powder with a small amount of hot water to form a paste.
- Add protein powder and oat milk to a blender and blend until smooth.
- Enjoy 30 minutes before working out for a boost in energy and focus.
Post-Workout Plant Milk Drinks
After a workout, your muscles need protein to rebuild, and carbs to replenish glycogen stores. Opt for plant milks that are high in protein and have healthy fats to support muscle recovery and overall well-being.
1. Chocolate Peanut Butter Recovery Shake
Chocolate and peanut butter make the perfect pairing for a post-workout treat that supports muscle repair and satisfies your sweet tooth.
Ingredients:
- 1 cup soy milk (freshly made with Milky Plant)
- 1 tbsp peanut butter
- 1 tbsp cacao powder
- 1 banana (for extra carbs)
- Ice cubes
Instructions:
- Blend all ingredients until creamy.
- Drink within 30 minutes after your workout to replenish energy and help with muscle recovery.
2. Tropical Coconut & Pineapple Smoothie
Pineapple contains bromelain, an enzyme that helps reduce inflammation, while coconut milk offers healthy fats for recovery. Together, they make a refreshing post-workout drink.
Ingredients:
- 1 cup coconut milk (freshly made with Milky Plant)
- ½ cup fresh pineapple chunks
- 1 tbsp shredded coconut
- 1 tsp chia seeds
- A squeeze of lime juice
Instructions:
- Add ingredients into a blender and blend until smooth.
- Drink this tropical smoothie after your workout for hydration and inflammation relief.
3. Turmeric & Mango Anti-Inflammatory Smoothie
Turmeric is known for its anti-inflammatory properties, and when combined with mango for a touch of sweetness, it creates an ideal post-workout drink.
Ingredients:
- 1 cup cashew milk (freshly made with Milky Plant)
- ½ cup frozen mango chunks
- 1 tsp turmeric powder
- 1 tbsp honey or maple syrup (optional)
Instructions:
- Blend all ingredients together.
- Drink immediately after your workout for muscle recovery and inflammation reduction.
Whether you're looking to energize before your workout or recover afterward, these plant milk-based drinks are the perfect companions for your fitness routine. With the Milky Plant, you can easily make fresh, nutritious plant milk at home, ensuring that your pre- and post-workout drinks are always packed with the best ingredients.
