How to recover well and reduce muscle soreness post workout part 1. 😮💨
#1. Eat adequate protein!
Listen, I used to not buy in to what I thought was “protein hype” from the fitness world. 😏 It seemed unnecessary and “over the top” to me, but that’s because I didn’t understand proteins function. thought protein was just something we ate to make us satiated. And while that’s true… What I didn’t understand were all the other amazing things protein does for us, mainly,
👉MUSCLE REPAIR & GROWTH 👈
Muscle growth wasn’t important to me in my 20’s or even early 30’s, but now that I know what I know about muscle wasting, I try much harder to eat more protein. Protein contains amino acids which help grow and repair body tissue – muscle, bone etc. Amino acids also provide ENERGY and boost your immune system.
So if your energy is always low and you’re often sick – maybe check in on your protein intake! So eating enough protein after a workout will help you to recover better than if you didn’t eat any!
For MAINTAINING your current muscle tissue you need at least 0.8 grams per kilogram of bodyweight – BUT this is just to prevent deficiency! If you want to gain muscle (remember you’re loosing it if you’re not gaining it!) you should aim to get…
1.2-1.3 grams per bodyweight
For example: 150 lbs divided by 2.2 = 68kg 68 kg x 1.2= 81.6 grams protein per day
If you’re not math-minded like me – google “online protein intake calculator” to help!
I make sure to include protein at every meal and snack. My go-to high protein meal is cottage cheese mixed with greek yogurt with berries, banana and chia seeds. I usually have a daily protein smoothie and protein bar as well. For supper, it’s often chicken, beef, ground turkey/beef with veggies and a carb like rice, quinoa or potatoes.
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