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What to Eat After a Workout

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


Our body converts protein into amino acids to be used to repair and rebuild muscles. All amino acids, however a few are considered to be especially beneficial in helping the body recover after a workout.

Essential Amino Acids

Essential amino acids need to be consumed in diet. While not all plant-based sources of protein contain all essential amino acids in the proportions your body needs, eating a variety of foods, like beans, nuts, seeds, and whole grains or consuming a protein shake like Vega Sport® Protein can provide a complete amino acid profile.


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

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


Dietary fat is drawn on for energy when our body’s carbohydrate sources are low. Dietary fat must be broken down into fatty acids, the substrates the body can utilize for fuel. Foods rich in fatty acids, like flaxseeds, hemp, pumpkin seeds and walnuts, are advantageous to eat during the day since they can provide energy.


When you sweat, you lose more than just fluid. You lose electrolytes, like calcium, chloride, magnesium, potassium and sodium. Replenishing the electrolytes that you eliminate during exercise is crucial in recovery because they are used by the body to regulate fluid balance, and are essential for muscle contractions, heartbeats and for general nerve function. Add Vega Sport® Hydrator to your water for a delicious way to consume electrolytes post workout.

Looking for a way to combine of carbs, protein and fat post workout, try the below post-workout recovery smoothie!

Post-Workout Coconut Chocolate Chip Recovery Smoothie

Post-Workout Coconut Chocolate Chip Recovery Smoothie

Chocolate and coconut were made for each other—in all forms. Is this a dessert or is it a post-workout smoothie? Why not make it both!

1 serving Vanilla Vega Sport® Protein
¼ cup coconut flakes
1 frozen banana
1½ cups coconut water
¼-½ bar of Vega® Maca Chocolate 

1. In a blender blend together all ingredients except maca bar.
2. Add Vega® Maca Chocolate Bar and blend lightly creating small chocolate chunks.

Vega Sport Protein

About the Author: Vega


No matter what better means to you, Vega shares the knowledge, nutrition, and inspiration to support your quest to thrive. To learn more visit