What to eat after a workout

What you eat after a workout can help your body recover and prepare for the next session. Once you know which nutrients are important and why, it will be easy for you to make your next post-workout meal count.

PROTEIN

Our bodies convert protein into amino acids which are used to repair and rebuild muscles. All amino acids are beneficial in helping the body recover after a workout, though some are considered particularly advantageous.

Essential Amino Acids
Essential amino acids must be consumed in the diet. While not all plant-based protein sources contain all essential amino acids in the proportions your body needs, eating a variety of foods, including beans, nuts, seeds, and whole grains, or consuming a protein shake like Vega Sport^® Protein.

BCAAs

Branched-chain amino acids (leucine, isoleucine, and valine), especially leucine, signal muscle protein synthesis. Brown rice, hemp, and pea proteins contain BCAAs.

After exercise, carbohydrates, which break down into glucose, are the preferred energy source for replenishing muscle glycogen. The best way to replenish it is to follow a 4:1 carbohydrate to protein ratio immediately after a workout. Combining a simple carbohydrate, like a banana, with some nuts or seeds is an easy way to provide your muscles with exactly what they need.

FATS

Dietary fat is used as an energy source when the body's carbohydrate sources are low. Dietary fats must be broken down into fatty acids, the substrates the body can use as fuel. Foods rich in fatty acids, such as flaxseed, hemp, pumpkin seeds, and nuts, are beneficial to consume throughout the day, as they can provide energy.

ELECTROLYTES

When you sweat, you lose more than just fluid. You lose electrolytes, including calcium, chloride, magnesium, potassium, and sodium. Replenishing the electrolytes you lose during exercise is crucial for recovery as they are used by the body to regulate fluid balance and are essential for muscle contractions, heartbeats, and general nerve function.

Chocolate Chip Post-Workout Recovery Smoothie

Chocolate and coconut are made for each other, in all forms. Is it a dessert or a post-workout smoothie? Why not both?

Ingredients
1 scoop Vega Sport^® Protein Vanilla
¼ cup coconut flakes
1 frozen banana
1 ½ cups coconut water