5 Worst Post-workout Nutrition Mistakes

By Bridgette Clare, RHN on April 1, 2016 , categorized in Active Living, Health

worst post-workout mistakes

Have you been on your worst behavior? Have you committed one of these post-workout nutrition mistakes? Take your post-workout gains way up by avoiding these post-workout nutrition mistakes:

  1. Water Sippin’

Own It: You’re not drinking enough

You went hard in your workout; you left a puddle of sweat on the floor and are currently wringing out your shirt like you ran through a sprinkler on the 4th of July. In that sweat you lose more than water. Sweat is made up of water and electrolytes like sodium, potassium, chloride and magnesium.

Elevate It: Get hydrated

Re-hydrating after your workout is crucial to recovery and sometimes water alone isn’t enough. You also need to replenish electrolytes, which play a role in everything from muscle function to heart efficiency. Let’s just say, if your skin is starting to look and feel like leather you may need to up your hydration game.

Take small sips of water all day long, top up your fluids post-workout and start your workout with Vega Clean Energy. In addition to fueling your workout it has the electrolytes sodium and potassium.

  1. Whey vs. Plant-Based; Protein Game Strong

Own It: You’ve been using the same protein powder for years.

Having whey as your only protein option is like on fleek being the only way to say you’re looking good. It gets tired, fast. You’re strong and working on those gains but save the curls for the gym and put down that massive tub of whey protein. Instead, consider your options.

Elevate It: Vary your protein

There’s a world of protein options out there. We love plant-based protein because it has what you’re looking for – the amino acids you need to help build and repair muscles. In addition, plant-based protein can be more sustainable from growth to production than animal protein. At Vega, clean means plant-based gluten-free, made without dairy or soy ingredients, artificial flavors, colors or sweeteners.

Meet your new protein bullpen:

  • Pea protein: Lactose-free, pea protein has sodium, helping to replenish what you left on the floor.
  • Hemp protein: With its complete amino acid profile, hemp protein has all of the essential amino acids you need to get from your diet. This includes BCAAs (branched chain amino acids), which can help your body recover.

Get these proteins and in every scoop with Vega Clean Protein and get 25 grams protein, and 4 grams BCAAs.

  1. Started From the Bottom of the Fuel Tank

Own It: You’re not eating enough

You want to make strength gains, change your body composition or just be ready for whatever life throws at you. Whatever your goal, don’t starve your muscles and deplete your energy by not eating enough.

Elevate It: Fuel the right way

Your body needs fuel for energy, strength and repair during recovery. Keep it real, get your macros (protein, fat, carbohydrates) from whole foods and give your body the nourishment it needs. Honor your hunger and make sure you are consuming enough throughout the day. Not sure exactly what that looks like? Talk with a registered dietitian who specializes in sports nutrition to determine your nutritional needs.

  1. Takeout Bling

Own It: You waited too long to eat

Now you’re calling up you know who, for you know what. Takeout, pizza, whatever your go-to choice is, if you wait too long to eat you’re more inclined to make poor decisions when you’re starving later.

Elevate It: Eat within 20 minutes

Ignoring your hunger post-workout is like ignoring the flat on your bike. Sure, you can ride (or go without eating) for a while but it’ll catch up with you. Just like you don’t want to walk your bike, you want to avoid dialing up that takeout hotline and eating something that’s doesn’t support your goals. Within 20 minutes post-workout, look for easy to digest carbs paired with protein (think fruit with a few nuts) to help replenish muscle glycogen faster than carbs alone.

  1. Overindulging; Because YOLO

Own It: You use the gym as excuse to eat anything you want

YOLO. Right? Wrong. Just because you hit the gym, hard, doesn’t mean you can eat and drink whatever, whenever, because the truth is you can’t out squat or out run a poor diet.

Elevate It: Eat nutrient dense foods

Your diet plays a role in how quickly you’ll reach your workout goals. Focus your diet around nutrient dense foods (clean protein, fat, fiber, vitamins and minerals) for fewer calories. Eat a balance of clean protein (like lentils and beans), fats (see: olive oil and avocado), fiber (hello veggies, whole grains and fruit) to be ready for whatever life throws at you.

With your post-workout fuel on point, your future workouts will be the best you ever had.

Tagged with
eating after a workout fuel post-workout post-workout nutrition recovery workout mistakes

Bridgette Clare, RHN

A Registered Holistic Nutritionist (RHN), Certified Raw Foods Chef and Vega Product Specialist, Bridgette Clare works at Vega as the Customer Experience Team Lead. Bridgette is passionate about making food fun and accessible. She believes what we eat has a huge impact on how we feel and whole heartedly supports a holistic approach to nutrition. Experimenting in the kitchen, sharing new recipes and enjoying new culinary experiences with friends is what she’s all about. Fun fact: Bridgette is always seeking out fun ways to stay active—trying out everything from circus school to testing out her indoor cycling teacher abilities!