You've just killed your workout and you're about to hop in the shower and get ready for your day. But wait!! You didn't have your post-workout shake or smoothie! Did you know that within 45 minutes after your strength training workout that it is important to have the right combo of protein and carbohydrates? Did you know there are other things that can go into your recovery post workout as well?
Over my 6 years as a personal trainer, and as I am going through my studying for Precision Nutrition I have learned so much about how your nutrition affects your body, and how important it is to get the right nutrition post workout.
Here are some of my top tips for your post workout recovery:
- Fuel up within 45-60 minutes after your workout. This is important if you just did your strength training and are looking to lose fat and gain muscle. I recommend a protein shake with at least 25g of protein and about 10-15g of carbohydrates. The carbs will help transport the protein to your muscle to help start the repair process. Did you know that this is when your muscles grow? So this post workout timing is important. The easiest way to do this is with a protein shake and a banana. This is my go to. If you are on the go and have to toss something in your gym bag, check out these pre-made Premier Protein shakes. They are perfect with a half a banana. If you are able to make a shake at home mix 1 1/2 cups of water, a scoop of protein (or one pre-made premier protein shake), 1/2 a banana, and a dash of cinnamon, blend and enjoy.
- Eat your protein! Protein is the building block of muscle, and the more muscle you build the more fat your body will burn at rest. It is important to hit this macro-nutrient daily. Depending on your goals your daily protein intake should be between 30-40% of your daily calorie intake.
- Don't skimp on stretching! Be sure you are stretching before and after your workout. This will help to warm up and cool down your body. It will also help to stretch the muscles you just worked hard.
- Foam rolling is your best friend. Foam rolling your tight muscles may hurt, but it is so important to get in at least a few times a week. It helps to release some of the tightness you are feeling and will aid in recovery. It will also help to lengthen your muscles as well. It is not a costly investment and you can do it while you watch television at night before bed!
- Boost your recovery with BCAA's. BCAA stands for Branch Chain Amino Acids. Amino acids are the building blocks of protein. BCAA's help to increase protein synthesis (protein breakdown for muscle building), and even help to increase your cell's capacity for protein synthesis. So what this means is adding an extra scoop of BCAA's to your post-workout protein shake will help to start repairing your muscles quicker. I use unflavored and add it to my daily shake and I don't taste them. You can also buy a flavored one and drink it during a workout. I don't like anything but pure water when I workout which is why I stick to the former.
- Have a spa night with an Epsom salts bath! This is one of my favorite ways to relax and to help relieve sore muscles. I try to get one in weekly, sometimes it doesn't happen, but when it does I sleep like a baby that night. Add a cup of Epsom salts to hot water and let them dissolve. You can even add a few drops of your favorite essential oil. I set a timer for 20 minutes and put some spa music on my Pandora and relax away my sore muscles. Since your skin in your largest organ, it absorbs the magnesium, which is necessary for muscle building and repair. Plus it is a good way to spend some quiet time at night. Try it, you will come back and thank me.
Are you ready for a Premier Protein Giveaway? Follow the steps below for your chance to win a variety of Premier Protein Shakes and Bars. I love having a few bars and shakes with me when I am on the go or for after a workout! Winner will be announced next week! Good luck!
Premier Protein February Giveaway
I hope that you are having a wonderful day! Go kill that workout and be sure to refuel properly :-)
