Supplement Review: Vega Sport Pre-Workout Energizer, Regular vs. Sugar-Free

Some days it can be hard to find the energy to get up and out the door for a workout.  There are many ways to help boost your energy reserves prior to exercise, and energy drinks have become a popular choice.  

However, the fizzy stuff that comes in cans ranging in size from small to monstrous also comes with a range of health risks, including racing heartbeat, insomnia, dysglycemia, and more, which affect the long-term health of the athlete, someone who would otherwise be considered in great health.  There have even been strings of sudden deaths of young athletes on the field from cardiac arrest, which have been attributed to overuse of these drinks.

Natural (and safer) ways to energize your body and mind before and during endurance exercise include dates with nuts or seeds, a banana, green or yerba mate tea, sweet potatoes, or brown rice.  Finding something easy to consume and portable can be especially advantageous.

Regular, açai-berry

Here I’ll review the first stage of a line of sport supplements I use regularly and have come to love.  The Vega Sport line is laid out quite simply, with colour-coded products for each stage of exercise: before (“Prepare”, yellow), during (“Sustain”, red), and after (“Recover”, blue).  There are products in each stage that are staples in my supplement cabinet to fuel my workouts, and one of these is the Pre-Workout Energizer.

Like most of the Vega Sport products, this is a drink powder that is mixed with water.  Until recently, there was only one form of this product that came in two flavours, lemon-lime and açai-berry, that come in individual-serving packets as well as 30-serving canisters.  The açai-berry is my flavour of choice, and I find it tastes like berry iced tea when I mix the full serving size with 12 oz. of water.  For days when I know my workout won’t be as intense, I’ll only use half a scoop in half the amount of water.

Sugar-free, açai-berry

Not too long ago, a sugar-free form of the Pre-Workout Energizer was introduced, in the same two flavours as the regular version, and also available in single-serve packets and 30-serving canisters.  I noticed that this new version was priced lower than the original ($1.69 vs. $2.49 for the singles; prices vary per retailer), so I picked up singles of both flavours to try.

Both versions contain lots of organic and high-quality energy-boosting ingredients, including yerba mate and green teas, medium-chain triglycerides from coconut oil, and pain-reducing herbal ingredients like turmeric.  (Note – due to its turmeric content, the product may stain your sports bottles if not washed or rinsed right away.)  The regular version also contains brown rice syrup as a source of sweetness as well as fast and sustained release carbohydrate.  The sugar-free version is sweetened with stevia leaf extract.

Here is my comparison for each version.

	Regular	Sugar-Free
Taste (mixed with 12 oz. water)	Like iced tea!	Stevia is pretty noticeable, flavour may be improved by a bit more water or blending with fruit (see below for a recipe idea)
Mixability	A little grainy, but otherwise good; give it a shake every now and then if you’ll take a while finishing it	Very smooth, perhaps due to lack of sugars to dissolve
Functionality	Great sustained energy, fast-acting, hydrating	Great sustained energy, fast-acting, hydrating
Packaging	Individual – a little hard to open, which may be annoying on-the-go Canister – the original canisters are a bit cumbersome to cart along in a gym bag, but not as big as the protein powder canisters; new smaller canisters are appearing on store shelves as stores sell off their older stock	Individual – easier to open, with tear-off notches; smaller packets that are slightly larger than the Electrolyte Hydrator packets Canister – these are the new much smaller ones, very portable
Unwelcome side effects	May cause mild jitters and the need to go to the washroom, which can be disadvantageous in the middle of a workout; try drinking it slowly over the course of half an hour, about 20-30 minutes before exercise, or using half the serving size	May cause mild jitters and a stronger need to go to the washroom than the original; same recommendation, or stick with the regular product
May be ideal for	Endurance exercise, high-energy cardio, workouts that burn lots of calories	People who are watching their sugar intake while wanting the energy to get a great workout

Overall, I love the Pre-Workout Energizer, and use it as an additional, quick and portable option for my workouts.  Though I also love pretty much all the Vega Sport products, I have to admit that I am honestly not as much a fan of the sugar-free product, but perhaps that is the result of being accustomed to the flavour of the regular product.  I tried it again recently, blending it in a smoothie instead of straight:

My PWE smoothie.

- 1 organic pear
- ½ scoop unflavoured hemp protein powder
- 1 packet/scoop sugar-free açai-berry Vega Sport Pre-Workout Energizer
- 12 oz. (1½ cups) water
- 4 ice cubes
Seed and dice the pear.  Combine all ingredients in a blender until smooth.  Drink immediately.  Variation: replace the pear with a banana.

I did find that blending the product into a pre-workout smoothie helped the flavour.  Doing so on a regular basis, however, would probably negate any money saved by buying the cheaper sugar-free product.

Overall, if you're very busy and need a pre-workout energy solution that is portable and easy-to-consume, I highly recommend the Vega Sport line.  Choose whichever one is right for you.  

For those who like to plan ahead, and to save money, you can try to make your own simplified version to keep in your fridge:

- 1 Tbsp. organic yerba mate loose-leaf tea
- 4 cups hot water
- 2 tsp. raw honey or maple syrup
- a pitcher with lots of ice
- juice of 1 fresh lemon
Brew the loose-leaf tea in the hot water.  Add the raw honey (if using) to the steeping tea so it dissolves completely.  Steep about 15 minutes and remove or strain out the tea leaves, pouring the hot water into the pitcher filled with ice.  (This is the flash-chill method to make iced tea.  Alternatively, place the pitcher of freshly steeped tea in the fridge for several hours until cold.)  Stir and add more ice if needed until cold.  Squeeze the lemon juice into the pitcher.  Makes about 4-6 cups of iced tea, depending on how much ice you use.  Drink 1 cup as needed about half an hour before exercise.  Also great to improve alertness and focus throughout the day.

Now go and get the best out of your workout!

The advice in this article is not meant to replace the advice of your doctor or health professional.  Use caution when adding new supplements to your health regimen.  Vega Sport supplements are generally not recommended for women who are pregnant or nursing, or for people under 18 years of age.  Always read the labels for product-specific contraindications.  Product info is also available online at http://myvega.com/.  I am not affiliated with the supplement company mentioned in this post and receive no compensation for my review.

No Pain, No Gain? My Favourite Post-Workout Recovery Foods

All the fixins for a Vanilla Cherry Chai smoothie!

Anyone who’s ever exercised is likely all too familiar with the phrase “no pain, no gain”.  One should never exercise to the point of injury, but soreness the next day is normal and something you just have to live with… right? 

In short, not so much.

To expand on that, if you’re new to a certain type of exercise, be it cardio kickboxing, high-rep barbell workouts, Zumba, yoga, rock climbing, or what have you, chances are you’ll experience soreness or stiffness in muscle groups, joints, and fascia that may not see much action on a regular basis.  Many people will be discouraged from exercising again anytime soon, due to this soreness and not wanting to make it worse.

Making sure you stretch properly before and after a workout can help reduce that soreness the next day.  Dynamic stretching before a workout and static stretching afterward are gaining more recognition as effective for injury prevention and recovery.  Active recovery means that you’re still doing some exercise, but at a lower intensity – walking, gentle Hatha yoga, and tai chi are good active recovery options.  This type of movement, as well as massage – whether you see your RMT, trade massages with your partner, use those fancy chairs at the gym, or just do it yourself – can help the body move metabolic waste buildup (e.g. lactic acid produced during certain types of exercise) out of the muscles via the lymphatic system, helping to reduce inflammation.

Aha – inflammation.  When something is inflamed in the body, usually it hurts.  Exercise produces micro-tears in the muscle tissues and lactic acid produces inflammation around these tissues, which leads to that stiff, achy soreness that can last for days.  The body needs protein to repair these micro-tears.  This is where muscle building can occur, and why protein is considered so important for exercisers and athletes.

Protein and Glutamine

One of the amino acids found in protein that is particularly good for tissue repair is glutamine.  Glutamine is a non-essential amino acid, which means your body can make it, but the body may not make enough to repair muscles after intense exercise.  High-protein foods including beans, nuts, seeds, and some green vegetables, as well as animal foods, will usually contain glutamine.  In addition, one can supplement with l-glutamine in capsules or powder.  My favourite post-workout protein powder, Vega Sport Performance Protein, contains a whopping 5000mg (5g) l-glutamine per serving (1 scoop), making it fantastic for muscle repair and recovery.

In addition to glutamine-rich sources of protein, I’ve got several other potent recovery tricks up my sleeves.

Ginger, Turmeric, and Cayenne

These spices are featured in a variety of world cuisines, and in addition to lending flavour and colour to the dishes that use them, they pack a great anti-inflammatory wallop!  The active components of these spices – gingerol, curcumin, and capsaicin, respectively – have been shown to effectively counter inflammation, not just after a workout, but that due to injury, illness, or chronic inflammatory condition.  When combined with piperine, the active component of black pepper, curcumin is boosted as much as 2000% in efficacy.  I love to add these spices to stir-fries, soups, and curries, and even to smoothies and chai tea as part of my post-workout recovery.

Cherries, Blackberries, and Blueberries

These deliciously dark summer fruits are loaded with antioxidants, specifically anthocyanins.  Anthocyanins are not only responsible for the deep purple-blue-black colour of these berries, but have also been shown to improve strength recovery, as well as reduce inflammation and post-workout pain.  A recent study using cherry juice with marathon runners showed promise in this regard, as well as potential applications with rheumatoid arthritis and gout.  Remember that berries are among the EWG’s Dirty Dozen fruits and vegetables that are most contaminated with pesticide residues, so be sure to buy them organic.  They may also be available frozen.  I love PC Organics’ Power Fruit Blend, which includes all 3 of these fruits!

Pineapple, Mango, and Papaya

Into the drink! Pineapple Coconut Ginger Smoothie

These sunny, bright-coloured tropical fruits all contain digestive enzymes such as bromelain and papain.  They’ll help you digest the protein in your post-workout meal or snack, as well as aid in the breakdown of metabolic waste products such as lactic acid to improve muscle repair.  Remember that these fruits tend to be quite high in sugars, so a little goes a long way.  Slow the release of that sugar by combining the fruit in a smoothie with protein and healthy fats – did someone say piña colada?

Piña Colada Smoothie

1 cup fresh pineapple chunks

½ banana (optional)

Handful leafy greens

1 scoop vanilla protein powder

½ cup coconut water

½ cup unsweetened coconut milk

1 Tbsp. coconut oil

4-5 ice cubes

Leafy Greens

I love adding leafy greens to my post-workout recovery meal, whether it’s in a smoothie, as a big salad, or tossed into a stir-fry.  Leafy greens are generally alkaline-forming, and can help offset the acidity in the body resulting from working out.  As we’ve already discussed, less acidity means less inflammation and quicker recovery.  Plus, these veggies are loaded with nutrition!  B vitamins, beta-carotene, vitamins C and K, as well as minerals like potassium, magnesium, calcium, and iron, and antioxidants to boot.  Some leafy greens, like kale, chard, spinach, and collards, are high in oxalic acid that can prevent mineral absorption, though, so these you may want to cook lightly before eating.

Coconut Water

I had the wonderful experience, on vacation in the Caribbean earlier this year, to enjoy coconut water straight from a coconut and fresh from the tree!  Here in Canada, fresh coconuts can be harder to come by, so we can opt instead for coconut water in cans or tetra-paks (watch out for added sugars, flavours, and preservatives).  Coconut water is touted as a health beverage due to its natural electrolyte content.  Electrolytes are used by the body to maintain fluid balance inside and outside of cells.  You lose them along with water when you sweat, so it’s important to replenish when you exercise heavily and/or in hot temperatures.  Coconut water is rich in potassium particularly, and will usually contain some calcium and magnesium as well.  Different brands, surprisingly, will have different concentrations of these nutrients, as well as varying sugar content.  Look for “coconut water from young Thai coconuts” or just “coconut water” on the label.

Omega-3 Seeds and Oils

Omega-3 fatty acids follow a pathway of conversion in the body to the anti-inflammatory prostaglandin-3 (PG3).  Unfortunately, many factors can steer omega-3 from this pathway, so making sure you’re getting enough, especially to cope with exercise-related inflammation, can be tricky.  I like to incorporate a variety of sources of different types of omega-3s, such as flaxseeds, hemp seeds, chia seeds, and sacha inchi seeds, as well as walnuts and pecans, and supplemental DHA from algae, since DHA is considered the most translated and ready-to-use form of omega-3 to get PG3.

Fresh Beet Juice

Admittedly, this is a new addition to my post-workout recovery food repertoire.  Beets are high in naturally-occurring nitrates that stimulate vasodilation, meaning your blood vessels expand, allowing for better bloodflow.  Improving the flow of blood to your body's tissues, in particular muscle tissues, allows for more efficient delivery of oxygen and nutrients that can improve overall recovery.  When I'm in that part of town, I like to treat myself to a Jugo Juice Can't Beet This smoothie with extra plant protein added in.

My favourite way to get all these great recovery foods after a tough workout is, of course, a deliciously nourishing post-workout smoothie.  Try the Piña Colada smoothie recipe above, or take a crack at my favourite, Chocolate Cherry Chai, as featured on my Recipe of the Month page for May 2013.

What are some of your favourite recovery foods?

Please be advised that this article is not meant to replace the advice of your doctor or therapist.  I am not affiliated with or compensated by any of the supplement or product companies mentioned in this article.

Always consult with your medical and/or alternative healthcare professional prior to starting a new supplement to avoid contraindications with your condition or medications.