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5 Worst Post-workout Nutrition Mistakes

By Vega Team | May 24, 2017


You take your workouts seriously, so why wouldn’t you treat your nutrition the same? Take your post-workout gains way up by avoiding these 5 post-workout diet mistakes.  

Mistake: You’re not drinking enough

You went hard in your workout; you left a puddle of sweat and wrung out your shirt like you ran through a sprinkler on a hot summer day. In that puddle is more than just water. Sweat is water and electrolytes like sodium, potassium, chloride and magnesium, which play a role in everything from muscle function to heart efficiency.

Fix It: Get hydrated

Rehydrating after your workout is just as crucial as hydrating throughout. And sometimes water alone isn’t enough. You need to replenish electrolytes too.  Take small sips of water with electrolytes all day long, pre-, mid- and post-workout—not just for the workout you’re doing, but for your next sweat session, too. Try adding 0 calorie Vega Sport® Electrolyte Hydrator to your water for delicious electrolytes.

Mistake: You’ve been using the same protein powder for years.

If you’re reading this article, chances are you’re looking to break a plateau or reach a new level of performance. If there’s one thing we know for sure, to break a plateau sometimes you need to change things up. Consider varying your protein options to get the most from them.

Fix It: Vary your protein

There’s a world of protein options out there, from whey to plant-based powders. For those looking to ditch dairy from their diets, plant-based protein may be what you’re looking for. Vega Sport® Protein  helps build and repair muscles and support recovery post-workout. Each serving has 30 grams of protein from pea, pumpkin seed, organic sunflower seed and alfalfa proteins—as well as 6 grams BCAAs, and 1 billion CFU probiotics [bacillus coagulans], too.

Mistake: You’re not eating enough

Yes, seriously. Whether you want to support strength, change your body composition or just be ready for whatever life throws at you, eating the right amount of food can make all the difference. Whatever your goal, don’t starve your muscles and deplete your energy by not eating enough.

Fix it: Fuel the right way

Your body needs fuel for energy, strength and repair during recovery. Keep it real, get your protein, fat, carbohydrates from whole foods and give your body the nourishment it needs.  Honor your hunger and make sure you’re 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 and caloric needs.

Mistake: You waited too long to eat

Takeout, pizza, whatever your go-to choice is the longer you wait to eat the more you’ll be inclined to make a poor decision out of desperation.

Fix it: Eat within 20 minutes of your workout

Ignoring your hunger post-workout is like ignoring the flat on your bike. Sure, you can ride (or go without eating) for a short while but it’ll catch up with you. 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.

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

Some people do workout simply to eat anything free of guilt. However, if you’re training with goals in mind it, 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.

Fix 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 like clean protein, fat, fiber, vitamins and minerals. Eat a balance of plant-based, protein (like lentils and beans), good fats (olive oil, nuts, avocado), and fiber (veggies, whole grains,fruit) to be ready for whatever life throws at you.

With your post-workout fuel on point, your future workouts can be better than ever.  For post-workout recipes, visit

Author Bio:

Bridgette Clare, RHN

A Registered Holistic Nutritionist (RHN), Certified Raw Foods Chef and Vega Product Specialist, Bridgette Clare works at Vega as the Customer Experience Team Lead. Bridgette is passionate about making food fun and accessible. She believes what we eat has a huge impact on how we feel and whole heartedly supports a holistic approach to nutrition. Experimenting in the kitchen, sharing new recipes and enjoying new culinary experiences with friends is what she’s all about. Fun fact: Bridgette is always seeking out fun ways to stay active—trying out everything from circus school to testing out her indoor cycling teacher abilities!

@bridgettelclare @bridgetteclare