{"id":53807,"date":"2019-09-20T10:00:43","date_gmt":"2019-09-20T14:00:43","guid":{"rendered":"https:\/\/blog-well.ca\/?p=53807"},"modified":"2026-07-02T11:22:53","modified_gmt":"2026-07-02T15:22:53","slug":"supplements-for-before-during-and-after-your-workout","status":"publish","type":"post","link":"https:\/\/well.ca\/blog\/supplements-for-before-during-and-after-your-workout\/","title":{"rendered":"The Supplements for Before, During, and After Your Workout!"},"content":{"rendered":"

[vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_column_text]How should you supplement before, during, and after your workout? Is it worth spending the money on supplements, or can you get what you need from whole foods?<\/p>\n

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While everyone has different needs, we\u2019ve put together a general guideline of nutrients and supplements you should think about for before, during, and after your workouts!<\/p>\n

Before Your Workout: Whole Foods<\/strong><\/h4>\n

It\u2019s important to think about fueling your body before your workout with the proper nutrients to optimize performance<\/p>\n

While working out, your muscles use glycogen (which comes from carbohydrates) for fuel. Therefore, you want to make sure you have enough glycogen stored to properly fuel your workout. This means reaching for some delicious carbs!<\/p>\n

Protein is another important pre-workout macronutrient. Eating protein, along with your carbs, will help in the process of building muscle mass. Consuming protein before your workout can also help with muscle recovery and increased muscle performance.<\/p>\n

Factors like length, intensity, and type of training will determine how many carbs and how much protein you should consume.<\/p>\n

Unless you\u2019re doing a super intense workout (think Barry\u2019s, spin, maybe even boxing!), it\u2019s not always necessary to use a pre-workout supplement. However, some people prefer the convenience and additional benefits a pre-workout supplement can provide!<\/p>\n

Before Your Workout: Supplements<\/strong><\/h4>\n

A popular pre-workout supplement is branched-chain amino acids<\/a> (BCAA\u2019s). BCAA\u2019s are made up of three amino acids that are found in most proteins. BCAA\u2019s<\/a> are usually consumed for their muscle-building effects. Although there\u2019s lots of positive studies, overall it seems to be mixed on weather supplementing with BCAA\u2019s are more beneficial than consuming a whole food protein. However, the supplement makes for a quick option for those who have the budget and don\u2019t have the appetite or time for a meal or snack.<\/p>\n

While most BCAA\u2019s aren\u2019t vegan, there are a few! The Alora Naturals Vegan BCAA<\/a> is a delicious powder that\u2019s vegan, gluten free, and non-gmo! If you\u2019re looking to get protein and an extra dose of BCAA\u2019s, reach for the Vega Sport Performance Protein<\/a>! It has 20g of vegan protein and 6g of BCAA\u2019s.<\/p>\n

During Your Workout: Supplements<\/strong><\/h4>\n

During all workouts it\u2019s important to stay hydrated. For the typical workout you likely don\u2019t need anything but water.<\/p>\n

But if your workout is long or if you\u2019re outside in the sun and humidity, it\u2019s a good idea to think about an electrolyte drink. Coconut water<\/a> keeps things simple, and another option is to add an electrolyte supplement<\/a>! I like this supplement as it\u2019s palatable, and free of both high fructose corn syrup and artificial colours and sweeteners.<\/p>\n

Post Workout: Whole Foods<\/strong><\/h4>\n

After a workout you should focus on replenishing with carbs and protein, to replace glycogen lost and rebuild tired muscles. An easy way to do this is a smoothie. You can use fruit and veggies as your carbs, and add in protein, with yogurt or hemp seeds. You can also add protein powder<\/a> to give you a big protein hit and ensure you are getting essential amino acids.<\/p>\n

Post Workout Smoothie Recipe<\/h4>\n

Ingredients<\/p>\n