How to recover well and reduce muscle soreness post workout part 1. đŽâđ¨
#1. Eat adequate protein!
Listen, I used to not buy in to what I thought was âprotein hypeâ from the fitness world. đ It seemed unnecessary and âover the topâ to me, but thatâs because I didnât understand proteins function.  thought protein was just something we ate to make us satiated. And while thatâs true⌠What I didnât understand were all the other amazing things protein does for us, mainly,
đMUSCLE REPAIR & GROWTH đ
Muscle growth wasnât important to me in my 20âs or even early 30âs, 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. Â Amino acids also provide ENERGY and boost your immune system.
So if your energy is always low and youâre 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 didnât 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 youâre loosing it if youâre not gaining it!) you should aim to getâŚ
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 youâre not math-minded like me – google âonline protein intake calculatorâ to help!
I make sure to include protein at every meal and snack. Â My go-to high protein meal is cottage cheese mixed with greek yogurt with berries, banana and chia seeds. Â I usually have a daily protein smoothie and protein bar as well. For supper, itâs often chicken, beef, ground turkey/beef with veggies and a carb like rice, quinoa or potatoes.
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