Good Afternoon, folks!

What a weekend! How was yours? We held our Abs, Ass & Awesome Recovery event. The ladies worked so hard, going non-stop, after which they learned all about recovery and how easy and delicious it can be. Our guest instructor, Health & Wellness Coach, Cindi Lee, was absolutely phenomenal, exposing us to the benefits of Shadow Yoga. 

Here's what you missed...

Recovery is based on your level of activity. How someone recovers after a yoga session is different than how someone recovers after cycling 100 miles, is different than how someone recovers after a very heavy weightlifting session and all of these differ based on your body's individual needs.

Below are some guidelines and tips with sample recipes, but ultimately you have to find what works for you. This is how you start.

When we are training, whatever form it is we tend to be tired afterward, maybe sweaty, maybe even hungry.

What's happening in a nutshell, (because there was a lot more we covered in person) is that your body has depleted its blood sugar and stored glycogen. That's why you may feel weak immediately after a training session or your body may be shaking. Also, if you're doing a lot of sweating, your body is losing sodium, which also needs to be replaced. Your body is now in a catabolic state. A state of breaking down. It has to be turned into an anabolic state, a state of rebuild, in order to feel better and reap any benefits from that exercise. 

Protein powders immediately after a workout and milk, while common among weight lifters, is not the solution. Those people may look the part, but their health is not always on point. 

What you need to do immediately after a workout is replenish your glycogen stores, replenish your electrolytes (magnesium, calcium, potassium, sodium), and hydrate!

"How do I do that?"

You do so by consuming easily digestible carbohydrates. The easiest way to do that is through fruits. You're going to want to add a little bit of protein to aid the muscles, which can be done through spinach, nuts and or seeds and you will need some electrolytes. You can get them naturally from coconut water or you purchase Electrolyte Balance from Pristine Hydro, the only place I've been able to find electrolytes in their natural liquid state and no citric acid or other preservatives or fillers. 

post workout smoothies

Some examples of anti-inflammatory foods and excellent recovery foods:

  •  Spinach     
  • Watermelon    
  • Berries      
  • Dates                                                 
  • Cherries    
  • Apples          
  • Mangos    
  • Beet
  • Bananas   
  • Lemon
  • Almonds & walnuts
  • Coconut and coconut water
  • Chia, flax, pumpkin seeds & hemp seeds

Recovery on the go: pitted dates stuffed with raw almond butter, topped with sea salt. Takes less than 5 minutes.

Post Workout Smoothie: watermelon, beet, frozen mango, hemp seeds, spinach.

Take this gold and run with it! Happy recovery!!!

Dedicated to Your Success,

Mia & Sasja
Owners, Strong 4 Pole

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