Take your post-workout gains way up by avoiding these post-workout nutrition mistakes:
1. Water Sippin’
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.
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 a pre-workout drink.
2. Whey vs. Plant-Based; Protein Game Strong
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.
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.
3. Started From the Bottom of the Fuel Tank
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.
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.
4. Takeout Bling
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.
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.
5. Overindulging; Because YOLO
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.
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.