“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:
- Always remember to listen to your body and give time for recovery.
- 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.