“The day after an intense training session, I feel sluggish and often sore sometimes even a few days after. My future sessions suffer because I’m unable to put forth 100%. I usually drink water and sometimes a sports drink during my training sessions, but afterward I don’t usually feel like eating much. What can I do so I have more energy and feel better after working out?”

Here’s a couple tips to help you in the recovery stage:

  1. Always remember to listen to your body and give time for recovery.
  2. Allow at least 24 hours for your muscles to recover before engaging in your next intense training session or working the same muscle group.

 

The Goals of Recovery Nutrition Include:

  • Restore fluid and electrolytes (sodium and potassium) lost in sweat; weigh before and after exercise and replenish what was lost.
  • Replace muscle fuel (carbohydrate) utilized during workout.
  • Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue.

Recovery Meal Ideas:

  • Whole wheat pita sandwich with turkey + veggies.
  • Rice bowl with beans, cheese, salsa, avocado + whole grain/wheat tortilla.
  • Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice.

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