3 Ways to Recover Faster Post-Workout

Want to train again tomorrow? And the next day? Being a stronger and more efficient athlete isn’t just about how you train today, but how quickly you recover for tomorrow’s workout. Follow these three key recovery steps, so your body is rested and energized to go again. Remember: Having your body prepped will help get your mind in the game, too – instant motivation!

1. Focus on nutrient timing and eating carbs first

You may have heard this before: when you eat is just as important as what you eat. We couldn’t agree more! While you may be rummaging through your pantry looking for anything (and everything) to eat post-workout, paying attention to what type of macronutrients you eat, and when, will ensure a faster recovery. Immediately after your sweat session, eat carbohydrates with a little bit of protein to help enhance the replenishment of glycogen into your muscle cells. The fastest way to do that is with a 4-to-1 ratio of carbs-to-protein. A handful of dried fruit with a couple nuts, or a piece of sprouted grain toast with nut butter work swimmingly. Or eliminate the guesswork with Vega Sport Recovery Accelerator. It also contains additional supplements to promote healthy inflammation, facilitate soft tissue repair, support immune system health and rehydrate your body.*

2. Follow through with protein

After you’ve replenished with a 4-to-1 ratio of carbs-to-protein, you can load up on even more protein. It’s best to wait about 45-60 minutes after you’ve finished your workout. Consuming large amounts of protein too close to your carb-to-protein ratio can reduce the amount of glycogen replenished.

Consider adding more sources of plant-based protein to your post-workout meal or snack, since they contain not only protein but also antioxidants, vitamins and minerals that help to support rebuilding cellular tissue. Add beans, lentils, nuts, seeds, quinoa, organic soy or a multi-source plant-based protein. Vega Sport Performance Protein contains not only 25 grams of complete plant-based protein, but also 5,000 mg BCAAs and 5,000 mg glutamine to help accelerate the recovery process and initiate muscle protein synthesis. For a little culinary inspiration, try the smoothie recipe below.

3. Cover all your recovery bases

Pat yourself on the back if you’ve already had your 4-to-1 ratio and high-quality protein meal. To feel even better during your next workout, make sure you’re rehydrated with plenty of water and electrolytes. Consider adding more anti-inflammatory foods to your day, like fresh fruits and vegetables loaded with antioxidants. Finally, don’t forget to stretch and foam roll for active forms of recovery.

At Vega, we love sipping this recovery smoothie while we foam roll 45-60 minutes. Ideally, we time it out at least 20 minutes after we’ve had our Vega Sport Recovery Accelerator mixed with water.