After a tough workout or long training run, your body is doing everything it can to bounce back. Finding the right post-workout fuel can make all the difference, not just in how you feel the next day, but in how much stronger you come back over time.
That’s where creatine comes in. And figuring out what to look for and how to use it doesn’t have to be as difficult as leg day. If you’re in the market for something to support strength, endurance, and recovery (without a bunch of junk), here’s what’s worth paying attention to:
1. Protein That Supports Muscle Repair and Growth
Post-run, your muscles are primed to absorb nutrients. That’s when protein steps in. Look for something with around 30g of protein per serving to help rebuild muscle and support strength gains. Bonus points if it’s plant-based! Easy on digestion and better for the planet.
2. Creatine Monohydrate: A Known Powerhouse
Contrary to popular belief, creatine isn’t just for bodybuilders — it’s one of the most well-studied performance supplements for a reason. It helps your muscles produce ATP, which is the energy your body uses during short bursts of intense activity, such as sprinting, climbing hills, or strength training.
A daily dose of 3g-5g is ideal for most individuals. That’s enough to saturate your creatine stores and maintain them, no loading phase required. Creatine has also been shown to:
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Increase muscle strength and power
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Support lean muscle mass
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Help support exercise performance
Basically, it helps you train harder and perform better.
3. BCAAs to Ease Soreness and Help Speed Recovery
Branched-chain amino acids (BCAAs) help kickstart muscle repair and reduce post-workout soreness. A good formula should contain at least 5g to help your muscles with what they need to rebuild efficiently.
4. Clean, Thoughtful Ingredients
The extras matter too. Look for:
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A smooth texture (no grit or weird aftertaste)
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Natural flavors, ideally 3g or less of sugar, and natural preservatives like rosemary extract
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A base that blends easily with water or plant-based milk
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And, if sourcing matters to you (and it should), non-GMO ingredients
5. Flavors You’ll Actually Look Forward To
If it tastes bad, you're not going to use it. Simple as that. Chocolate and vanilla are always safe bets but the key is texture and mixability. You want something that goes down easy post-workout and doesn’t leave you regretting your life choices.
6. Ease of Use and Portability
You don’t need a massive tub that sits on your counter like a trophy. A 13-serving size is manageable, especially if you’re using it daily for about two weeks at a time.
So, What Checks All Those Boxes?
Vega Protein + Creatine does. We care about post-run support with plant-based protein, creatine monohydrate, and naturally occurring amino acids, all in one scoop, and that’s why we’ve partnered with Vega.
It’s a blend specifically designed for active lifestyles and daily workouts. It delivers:
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30g of premium plant-based protein
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3g of creatine monohydrate
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5g of BCAAs
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Clean, non-GMO ingredients
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Tasty, smooth options in Creamy Chocolate and Creamy Vanilla
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A convenient 13-serving tub
It’s also showing up at every 2025 Ragnar race, so you can try it for yourself, along with VEGA’s Pre-workout and Protein + Recovery formulas. And if you're ready to make the leap, head to myvega.com.
Recovery doesn’t need to be complicated but it should be intentional. Fuel well, train smart, and we’ll see you out there.