Maintaining muscle mass becomes increasingly harder as we age. So what we eat before and after working out matters more, right? Since you’re looking for vegetarian options, I thought I’d put together a list of foods that work well to keep your energy up and help you recover afterward. These are foods that you can enjoy regularly and that will keep you feeling good without getting too fancy.

Pre-Exercise Foods for Energy

Before a workout, you need something that gives you enough energy without feeling too heavy. Since we’re talking vegetarian here, it’s about finding foods that combine slow-burning carbohydrates with a little protein to keep you going.

• Oatmeal with a handful of nuts: This is a perfect pre-workout meal because it digests slowly, giving you steady energy during exercise. The oats are packed with carbs that release over time, while the nuts add a bit of protein and healthy fats to keep your energy levels from dipping too quickly.

• Whole grain toast with peanut butter and banana slices: The whole grain toast gives you a good base of carbs, while peanut butter adds protein and healthy fat. Topping it with banana slices gives you a potassium boost, which helps prevent muscle cramps, especially for seniors who might need a little extra support for muscles during exercise.

• Greek yogurt with berries and a drizzle of honey: The yogurt gives you some protein to help with muscle performance, while the berries add natural sugars and antioxidants. The honey gives you a quick hit of energy, but without the crash that comes with sugary snacks. Plus, it’s light enough that it won’t weigh you down before you get moving.

These foods are all easy on the stomach, so you won’t feel sluggish or too full while you’re trying to exercise. The goal is to have something that gives you steady energy and keeps you from getting too tired halfway through your routine.

Post-Exercise Foods for Recovery

After your workout, your body needs something to help it recover. The focus is on getting some protein to help rebuild muscles and carbohydrates to restore the energy you used up. This is especially true for seniors, since muscle recovery gets a bit slower as we age.

• Quinoa salad with vegetables and a light vinaigrette: Quinoa is a fantastic post-workout food because it’s a complete protein, meaning it has all the amino acids your body needs to repair muscles. Pair it with some roasted or raw vegetables like bell peppers, cucumbers, and cherry tomatoes for extra nutrients. The vinaigrette adds a bit of flavor and healthy fats without being too heavy.

• Lentil soup with a slice of whole grain bread: Lentils are packed with protein and fiber, making them great for recovery after exercise. The soup is also hydrating, which helps replace the fluids you’ve lost while working out. Pairing it with whole grain bread gives you a carb boost to replenish your energy stores.

• A smoothie with spinach, almond butter, and plant-based protein powder: Smoothies are great for when you’re not super hungry but still need to refuel. Spinach adds iron and a bunch of vitamins, while almond butter gives you protein and healthy fats. Throwing in a plant-based protein powder ensures you get enough protein to help your muscles recover, while the whole thing is easy to digest.

These post-exercise meals help you rebuild muscle and replace the nutrients you burned through. The idea is to get something that’s filling but won’t make you feel weighed down. It’s also about helping your muscles recover, so you can stay active without feeling sore for days afterward.

Vegetarian Foods You Can Eat Regularly

One of the best things about these foods is that they’re all easy to work into your regular diet. You don’t need to make special trips to the grocery store or cook anything too complicated. They’re everyday foods that you can eat whenever you need a quick boost or a solid meal.

• Chickpeas or hummus with veggies: Whether you’re snacking on roasted chickpeas or using hummus as a dip, this legume is rich in protein and fiber. You can eat them straight from the can, toss them into a salad, or spread hummus on a piece of pita bread with cucumber and tomato slices for a simple meal.

• Eggs cooked any way you like: Eggs are a classic because they’re versatile and packed with protein. Scramble them, boil them, or make an omelet with your favorite veggies. Eggs are great for either pre- or post-workout because they give you the protein you need without being too heavy.

• Brown rice and beans: This is a simple combo that gives you all the protein and carbs you need after a workout. Brown rice is a whole grain, meaning it digests slower and keeps you feeling fuller longer. Beans, on the other hand, give you plant-based protein to help your muscles recover.

What makes these foods great is that they’re things you can eat any day of the week without getting bored. They’re easy to prep and throw together, so you’re not stuck in the kitchen for too long. Plus, they’re affordable, making them ideal for regular meals.

Staying Hydrated While Eating Well

Hydration is just as important as food when it comes to working out, especially for seniors. It’s easy to forget to drink water, but staying hydrated helps keep your body running smoothly.

• Coconut water: If you’re looking for something with more flavor than plain water, coconut water is a great choice. It’s naturally hydrating and filled with electrolytes, helping replace the ones you lose when you sweat. It’s light, refreshing, and can be sipped before or after exercise.

• Herbal teas: Herbal teas like peppermint or ginger are a good way to keep up your hydration while also adding a little flavor. They’re gentle on the stomach and can be enjoyed hot or cold. Plus, certain teas, like chamomile, have a calming effect, which can help relax muscles after a workout.

• Fruit-infused water: If plain water feels a bit boring, try adding slices of lemon, cucumber, or berries. It adds just enough flavor to make water more interesting, and the natural sugars from the fruit give you a slight energy boost.

Hydration doesn’t have to be complicated, but it’s easy to forget about. Make it a habit to drink water or one of these options regularly, so you don’t get dehydrated after exercise.

That’s the lowdown on what to eat before and after working out. These vegetarian options are easy to make, delicious, and perfect for keeping up with an active lifestyle. The key is finding foods that give you steady energy and help you recover without overcomplicating things. Enjoy your meals and your workouts!