Recovery is just as important as the workout itself! Your body needs time and proper nutrition to repair muscles, replenish energy stores, and reduce inflammation after exercise. Here’s how you can enhance your recovery through nutrition:
Protein: After a workout, your muscles are in need of repair. Protein helps rebuild the muscle fibers that were broken down during exercise. Aim for 20–30 grams of protein within 30–60 minutes after working out.
Carbohydrates: Post-workout carbs are essential for replenishing glycogen stores that fuel your muscles. Combining protein with carbs (e.g., a protein shake with a banana) is ideal for optimal recovery.
Healthy Fats: Healthy fats (from sources like avocado, nuts, and fish) help reduce inflammation, support joint health, and regulate hormones.
Actionable Steps:
Post-Workout Meal: Make sure to consume a balanced meal or snack within 30–60 minutes of your workout. A protein shake with fruit or grilled chicken with sweet potatoes are great options.
Hydrate: Don’t forget to drink water post-workout to help your body recover and flush out toxins.
Rest and Sleep: Allow your body the recovery time it needs. Aim for 7–9 hours of quality sleep to optimize muscle repair.
Taking care of your body with proper nutrition will ensure that you can train hard and recover effectively. Going into Week 3 of our current block makes this all the more important! Focus on recovery, and you’ll see improvements in your performance!
Rest up,
Carla & Team x
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