Refuel and Recover the Right Way

We all know that our nutrition is important when we follow any kind of exercise or training program in order for us to get the most benefit from our workout. So what does this mean? Well it is important that we eat nutritious foods leading up to our workout but also important that we refuel right away. For optimal recovery from a workout, we want to get a combination of quality carbohydrates and protein in between 15 to 30 minutes after our workout. We also want to eat foods that help to reduce inflammation in our muscles and joints by including foods such as chia, hemp and/or flax seeds, which are good sources of anti-inflammatory omega-3 fatty acids and amino acids to aid muscle repair.

Goji berries also make an excellent addition to an après workout meal with their magnitude of nutrients such as vitamins A, C and minerals such as magnesium, potassium, calcium, and iron! Goji berries also contain a great ratio of carbohydrates to protein. That’s right goji berries have protein! With omega-3 rich seeds and nutrient dense goji berries you could make your own granola mix to add to almond milk, or create a delicious oatmeal combining these two superfoods.


Now you’re probably also thinking, what if I don’t have time to make this kind of food right after my workout? What can I have that’s quick but will still help me recover faster and reduce inflammation? Luckily all of our VI Fitness locations carry VegaSport: the leading plantbased sport supplement line. My personal favourite product from this line is the Recovery Accelerator, which contains a 4 to 1 ratio of carbohydrates to protein. This ratio of carbohydrates to protein is the optimal way to replenish your muscles after a workout. The Recovery Accelerator also contains many other beneficial plantbased ingredients including turmeric to reduce inflammation, glucosamine for soft tissue support, electrolytes and B-vitamins to hydrate and replenish energy, as well as herbs to support hormonal balance. It is easily mixed with water and is the perfect addition to your gym bag! Personally I love the Recovery Accelerator in Tropical to refuel my workouts.


I hope this post helps you to plan your post workout fuel in the most effective way to help you get the most from your training. If you ever have questions regarding fitness and nutrition I would be more than happy to answer them!

– Hayley

Hayley Zedel, BCRPA Certified
Personal Training Manager
VI Fitness Centres – Peninsula

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  1. dancome says:


    Hello ~ Awesome article ~ Thank You

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