You devote precious minutes to planning out your pre-training workout and pre-Tough Mudder fuel, so why not spend just as much time focusing on what you put into your body AFTER your workout, too?
When you finish a grueling workout from the Tough Mudder Training Guide, or crush a World’s Toughest Mudder, your body may be running on empty and what you choose to put into it matters. That’s why many Mudders choose to refuel with a quick post-workout protein shake. Thanks to their easy use (shake and go) and their source of readily available amino acids (the building blocks of protein that your body needs to help repair tired muscles), protein powders are popular pantry staples for Legionnaires.
Pick a Plant-based Protein Powder
Odds are that you already have a protein powder in your pantry. And whether it’s one you’ve used only a handful of times and is now lost in the back of the cabinet, or you’re a religious daily user, examining the quality of your protein powder is important. Next-level performance calls for a next-level protein shake after all.
That’s why you should switch it up, and reach for a plant-based protein. Specifically one that is multisource, with an ingredient list that ideally features more than one type of plant-based protein among the first 5 ingredients. A blend will help provide you with a robust amino acid profile and deliver branched chain amino acids (BCAAs), which are the amino acids your body can use after a workout.
Whether you stick to a plant-based diet or are a proud omnivore, everyone can benefit from a plant-based protein powder. (What benefits? Check out the perks of adding more plant-based foods HERE).
Vega plant-based protein powders are made from a multisource blend of plant-based proteins, and are a great way to fit more plant-based food ingredients into your day. Just one scoop of Vega Sport Protein delivers 30 grams protein (from pea protein, alfalfa protein, and unique sunflower seed protein and pumpkin seed protein) + 6 grams BCAAs as well as a bonus 1 billion CFUs of probiotics (bacillus coagulans). Plus it’s Non-GMO Project verified, gluten-free and certified vegan.
Take your protein powder to the next level by blending a scoop into a smoothie, or toss a serving into a shaker cup:
Make An On-The-Go Protein Shake
When you’re on-the-go or too busy to make a smoothie, try mixing any flavor of Vega Sport® Protein in 1 ½ cups of water or almond milk (or really any unsweetened non-dairy beverage) with ice in your shaker cup.
Pro tip: Layer the ice, then pour in ½ the water, then the protein powder, then more ice, and finish it off with the rest of the water to avoid a face-full of protein powder.
Build A Post-Workout Recovery Smoothie
Protein smoothies are a great way for athletes to refuel after a workout. Blending together fruit for carbohydrates (necessary to help replenish those lost glycogen [energy] stores) and protein powder (to help with muscle repair and rebuilding) is a perfect mix to help repair and to replace those lost calories.
Start with a simple base protein smoothie recipe:
-1 ½ cups liquid such as water or non-dairy milk
-1 cup frozen fruits such as banana + berries
-1 serving of Vega Sport Protein
Then, make it next-level by adding ingredients such as:
-Greens (kale, chard, or spinach)
-Good fats (avocado or nut butter)
-Dried or fresh spices (ginger, cinnamon, or turmeric).
A game-changing combination is almond milk, frozen banana and cherries, chocolate flavored Vega Sport® Protein and almond butter and ice.
Do you have a favorite recipe? Leave a comment below to let us know.
Kim McDevitt, MPH, RD
Senior Education Specialist, Vega. A runner, cooking enthusiast and plant-focused flexitarian, Kim McDevitt has passionately built her career in nutrition. Noticing that her running performances were closely tied to what she was eating, Kim decided to study nutrition and pursue advanced degrees in Dietetics and Public Health, to better understand the power of food in performance. Today, Kim specializes in sports nutrition to enhance athletic performance and focuses on realistic and approachable ways for improving health through educated dietary choices within an active lifestyle.