One of the questions that comes up consistently from athletes and very active people is what is best for refueling following a workout.
There are two keys to successful refueling. The first one is timing and the second is what you consume.
As far as timing is concerned, within 30 minutes of your workout, you should be consuming a recovery drink. Within 2 hours of your workout, you will want to consume a well-balanced meal and/or drink.
The ratio of carbohydrates, proteins, fats and electrolytes are crucial to optimizing your body’s need for these ingredients as well as its ability to absorb and utilize them. What do you drink within 30 minutes of completing your workout? A drink consisting of a carbs to protein ratio of 4:1, added electrolytes including potassium, sodium, magnesium and calcium and low in fat. You can get a commercial preparation or you can make your own. Endurox is an example of a commercial preparation.
An example of a post recovery drink is:
Perfect Empowered Drinking Water (oxygen and electrolytes are included)
Primorye (adaptogens are great for muscle recovery)
Organic orange juice
A pinch of organic sea salt
A bit of protein powder
if you don’t use Perfect Empowered Drinking Water, then I would suggest water and an electrolyte powder instead. Some examples are Ultima, Refresh and Elete.
A great resource we recommend is the book Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by triathlete Brendan Brazier.
As far as your post-workout meal, it should include carbs, more protein, healthy fats (especially Omega-3s) and fiber. The reason we mention drink as an option is that a smoothie is a good post workout drink. Include a healthy protein powder like Vega, organic bananas, organic berries, Primorye, Lifeshots, organic flax oil, organic non-fat yogurt and organic orange juice (or other juice of your choice). You can play around with this recipe according to your taste preferences.
Also, make sure you continually drink plenty of water and include electrolytes during the day as well. Perfect Empowered Drinking Water is great because the electrolytes are already included in the water itself, not to mention added oxygen. Make sure you stay well hydrated and don’t overtrain.