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
Organic Lemonade
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.

I’ve been experimenting with various alternatives to do just that and, after 2 months of consistent use, I’ve put together a concoction that works for me and I hope it will work for you as well.

I start with 3/4 of a 500ml bottle of alkaline, micro-structured, oxygenated water with electrolytes.
To that , I add a liquid adaptogen and aloe vera formula and
a liquid antioxidant formula

I use an aptogen/antioxidant ratio of 3 to 1, primarily for taste. The antioxidant is quite sweet (fruit extracts) for me while the adaptogens are more bitter. You can experiment to find your ideal mix.

When do I drink this? Primarily after exercise and throughout the day before exercise. I use only the water during my activity. For best results, I consume a homemade protein shake prior to competition.

I have noticed better performance and virtually no muscle pain using this plan. I have also found that at the first signs that my immune system is compromised, it seems to eliminate those symptoms.

Please let us know how you make out.