Post Workout Fuel

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Just as much as pre workout fuel is important for you to sustain exercise, post workout fuel is equally if not more important.  It’s really important after a workout to get proper fuel in your body in order to recover.  Especially the more intense workouts.

The ideal period to consume post workout fuel is 15-30 minutes after a workout, and no more than 1 hour.    You may not feel like eating, or be hungry, but it is very important for your body to get the nutrients it needs to properly repair the muscles your microscopically tore while working out.  This is all in order for you to get stronger and benefit from the workout as you want to.  For distance runners, the ideal Carb to protein ratio in a post workout snack is 4:1.  The carb part is extremely important as if you were exerting yourself a lot, you really need to restore your glycogen levels in order to have a great run the next day!

Some excellent sources of post workout fuel include:

  1. Chocolate Milk-Opt for the low sugar kind.  But how could you turn down a nice cold glass of chocolate milk to help you recover.  This has been proven many times, and written about in Runner’s World, that Chocolate milk has the perfect carb:protein Ration for distance runners.
  2. Peanut butter toast on 100% whole wheat bread.
  3. Smoothie with whey protein powder.  The mix of protein and carbs hits the spot.  Not to mention how refreshing they are during the summer after very hot runs.
  4. Turkey sandwich on 100% whole wheat bread.
  5. Vega Sport Recovery Drink.  Some people struggle to eat afterwards.  Although you may not be hungry, it is really important to properly fuel.  The vega sport recovery drink makes it easy to bring in these nutrients through liquid form, and makes it easier to consume.

What type of recovery fuel do you consumer?




  1. Montana @ Pretty Lil Mudder

    December 3, 2014 at 8:08 pm

    I’m actually really bad about post workout fueling- I usually get involved with posting my pics to IG or updating my blog and totally forget about refueling! I need to work on that!

  2. Annmarie

    December 4, 2014 at 11:45 am

    I’ve been dying to check out the Vega recovery drink! I love their preworkout and protein powder, definitely have to try it soon!

    • Amanda Lizz

      December 4, 2014 at 12:00 pm

      Absolutely! The tropical flavor was my favorite! 🙂