Nutrient Timing: Focus on When to Win

by | Updated: May 16th, 2018 | Read time: 2 minutes

Athletes don’t just eat food, they use it. People who exercise regularly break down cellular tissue with every workout. What you eat provides the nutrients that are the foundation of cellular regeneration. Give your body the highest quality building materials you can, and your body will use them to rebuild the strongest version of you possible.

Hydrate for Recovery

The importance of nutrient timing

When you nourish your body is equally as important as what you nourish your body with. Every workout has three distinct stages: before, during and after. Nutritional timing—which macronutrients (fat, carbohydrates and protein) you consume and when—can make or break your performance. The Vega Sport Nutrition System takes the guesswork out of fueling better performance with a three-stage system to power you through pre-, mid- and post-workout.

Prepare: get in the zone with energy to burn

Fueling before even starting your workout is essential to make effective use of exercise. Pre-workout fuel should provide immediate and sustained energy. Aim to consume simple carbohydrates, such as fruit, in the 20 minutes prior to your workout.

Sustain: push harder, last longer and take it to the next level

Mid-workout fuel and electrolyte-enhanced hydration can help you go the distance. Simple carbohydrates are the primary source of clean-burning, easily digestible fuel during exercise. Dates and coconut oil make great mid-workout fuel.

Recover: recharge and repair, so you can do it all again — sooner

Faster recovery allows you to train again sooner and ultimately make gains faster. Post-workout recovery is not just about consuming protein for building muscle— it’s also critical to replenish muscle glycogen, reduce inflammation, repair soft tissue and provide immune system support. The best way to replenish muscle glycogen is with a 4-to-1 carb-to-protein ratio (a handful of nuts and dried fruit will do the trick) before you load your plate up with plant-based protein (hello beans and lentils!).

If fueling properly is your training weakness, head to for nutrition and training tips to discover your better. After your next sweat session, try this protein-rich smoothie to repair and rebuild your muscles:

Chocolate Caramel Coconut Protein Smoothie Chocolate and Coconut Recovery Shake


1 serving Vega Sport Performance Protein Chocolate
2 Tbsp shredded coconut or coconut manna
2 frozen dates, no pits
1 1/2 cups coconut milk
1 cup Ice

Directions: Add all ingredients to a blender until smooth. Enjoy!