Have you committed one of these post-workout nutrition mistakes? Take your workout gains way up by avoiding these classic errors.
Hydration after exercise
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. For hydration that lasts as long as you do, try Vega Sport® Hydrator.
Take small sips of water all day long, top up your fluids post-workout and start your workout with Vega Sport® Pre-Workout Energizer. In addition to fueling your workout, Energizer provides electrolytes sodium and potassium.
Plant based protein vs whey protein
Own It: You’ve been using the same protein powder for years.
We all like to stick with what we know, but don’t be afraid to branch out and 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® Sport Protein packed with 30g protein and 5g BCAAs in every scoop.
Out of Fuel
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 post-exercise 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.
Own It: You waited too long to eat
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.
Own It: You use the gym as excuse to eat anything you want
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.
Finish your workouts strong by dialing in your post-workout nutrition.