COK Staff Picks: Favorite Workouts & Post-Workout Meals

Written by Jaya Bhumitra

Staff eating and dietary habits (Nicole furlan)

Protein, responsible for building muscle, is the core of an athlete’s diet. And every vegan – athlete or not – has gotten the question “Where do you get your protein?” Fortunately, there’s an abundance of plant-based proteins, such as oats, chia seeds, and quinoa, that can help build lean muscle and without the risks of animal products.

The post-workout meal is especially important for muscle recovery. Healthful vegan choices such as sprouted seeds and nuts, quinoa, and dark leafy greens offer the sufficient amount of carbohydrates, protein, calcium, and other nutrients needed by an athlete. Here, our staff shares some examples of their favorite foods to fuel their active lifestyles:

Erica Meier, Executive Director


  • Workout: Boot camp
  • Post-Workout Meal: Protein smoothie with greens and fruit and/or an Animal Rescue Bar




Cheryl Leahy, General Counsel Jaya Bhumitra, Campaigns Director

  • Workout: Trampoline Park
  • Post-Workout Meal: Vega smoothie

  • Workout: Running – especially on hills and sand
  • Post-Workout Meal: Baked sweet potato topped with black beans, tomatoes, kale, green peppers, and corn

Lisa Winebarger, Counsel Sean Conner, Director of Operations

  • Workout: Pilates classes and hiking with dogs
  • Post-Workout Meal: Vega or plant fusion shake after both

  • Workout: Short-distance (5-10 mile) runs and weight training
  • Post-Workout Meal(s): Runs; veggies and grains. Weightlifting; a thoroughly loved smoothie with kale, blueberry, pineapple, pea protein, flax, and banana

Elena Johnson, Special Projects Manager Nicole Furlan, Web Developer

  • Workout: HotVinyasa yoga classes (flow yoga)
  • Post-Workout Meal: Big salad or sliced strawberries with organic soy yogurt

  • Workout: Running and walking the dogs
  • Post-Workout Meal: Vanilla Vega protein powder with coconut almond milk

Support Nicole’s Race for Compassion! She’s raising $9,000 for the 9 billion animals on factory farms.

Charlee Boone, Office Manager Ceci Ochoa, Outreach Coordinator

  • Workout: Yoga and running (she’s training for a half marathon!)
  • Post-Workout Meal: A fruit/vegetable juice before eating another meal

  • Workout: Running
  • Post-Workout Meal: Bananas and almond butter

Other than these delicious suggestions from our staff, there are plenty of recipes for you to try at Want to see more vegan athletes in action? Visit our friends’ blogs at and

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