When you think about recovery after you exercise, which one are you?

Recovery…? Isn’t that when I stagger to my car after a 20min EMOM?
Oh, I quickly down a protein shake and call it a day.
Beer with friends… with a side of nachos.

Well, I must admit I too have been guilty of all of these at one time or another.

But kidding aside. Let’s actually think about what your body is going through when you are exercising.

You deplete glycogen, water, and electrolytes and you also fatigue your muscle fibers. With that in mind, the three answers above do absolutely nothing to aid you in recovery. So the question is… what should you do?

Rest & Replenish.

Rest - I get it – many of us have a training schedule that we want to stick to but its important to remember to rest. Try a three-day on, one-day off approach. Also, think about taking one of your exercise days as a light to moderate activity day – short hike, 3-mile run, yoga.

Hydrate – not only should you stay hydrated while you work out. It’s important to restore blood volume to help get the protein and carbohydrates to your muscles.

Protein: take in protein for muscle repair – shakes are a good option they are quick, but I am a fan of food (I like to eat). I tend to schedule my meal after my workout. But it’s not always possible for us to do.

Carbohydrates – You’re probably like WHAT! Didn’t I just work out, and now I need to eat carbs again… my answer is yes. Once again choose wisely. Berries are great and so aren’t vegetables such as peas and sweet potatoes, which are higher in carbs than vegetables like broccoli (however, I do love broccoli).

We all need to understand there is a balance that needs to happen when we are exercising regularly. It’s important to listen to our bodies and to ensure we are following a smart recovery plan in order to keep doing what we love to do.