5 Post-workout Nutrition Mistakes

By Bridgette Clare, RHN, categorized in Active Lifestyle

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Maximise your workout by avoiding these 5 post-workout nutrition mistakes:

1. Water Sipping

Recognise It: You’re not drinking enough

You gave it your all in your workout; you left a puddle of sweat on the floor, so much that you are currently wringing out your top like you got caught in the rain without an umbrella. In that sweat you lose more than just water, because sweat is also made up of electrolytes like sodium, potassium, chloride and magnesium.

Change It: Get hydrated

Rehydrating during and after your workout is crucial to recovery and sometimes water alone isn’t enough. Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise and enhance the absorption of water. So we need to replenish electrolytes in addition to a varied, balanced diet and a healthy lifestyle that is recommended for good health. Let’s just say, if your skin is starting to look and feel like leather you may need to up your liquids.

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 fuelling your workout with carbohydrates, it also contains extracts from green and black tea, plus electrolytes.

2. The Protein Game

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

You’ve been using the same whey protein powder forever, it’s part of your normal routine... so it’s time to mix it up and see what else is out there!

Change It: Vary your protein

There’s a world of protein options out there. We love complete multisource plant-based protein because it has what you’re looking for – all the essential protein building blocks you need to help build and maintain muscles. In addition, plant-based protein can be more sustainable from growth to production than animal protein.

So try something new, add in a scoop of Vega® Clean* Protein to your favourite protein shake recipe and get 25 g of a complete multisource blend of plant-based protein, which contains 4 g of BCAAs (Branched Chain Amino Acids).

3. Fuel Your Tank

Recognise It: You’re not eating enough

Whether you want to be stronger, change your body composition or just be ready for whatever life throws at you, don’t starve your muscles and deplete your energy by not eating enough.

Change It: Fuel the right way

Your body needs fuel for energy and strength during recovery. Get your macronutrients (protein, fat, carbohydrates) from whole foods and give your body the nourishment it needs. Recognise your hunger and make sure you are consuming enough throughout the day. Not sure exactly what that looks like? Talk with a Registered Dietitian or Nutritionist who specializes in sports nutrition to determine your personal nutritional needs.

4. Takeaway weakness

Recognise It: You waited too long to eat

Now you’re calling up you know who, for you know what. Curry or 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.

Change It: Prepare something to eat post-workout

Ignoring your hunger post-workout is like ignoring a flat tyre on your bike. You may be able to ride it for a while but eventually it’ll catch up with you. Just like you don’t want to walk your bike, you want to avoid dialling that tempting takeaway number and eating something that’s doesn’t support your goals.

5. Overindulging

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

Just because you had a really intense workout, doesn’t mean you can eat and drink whatever, whenever, because the truth is you can’t out squat a poor diet.

Change 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, those that contain more nutrients per gram. For example, eat a balance of protein (like lentils and beans), fats (olive oil and avocado), and fibre (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!

*At Vega®, Clean means: Non-GMO, suitable for vegetarians and vegans, gluten-free and non-dairy ingredients.