Optimizing your recovery will help reduce the risk of injury and help you train to your potential. It is important to take on roughly 10-20g protein within 45 minutes of a tough workout. Here are 5 quick and easy ways to boost that post-workout protein punch!
1/ Include some chia or hemp seeds in your smoothie or some eggs in your post workout meal.
These foods include all 9 essential amino acids, the building blocks of protein to help build and repair muscle tissues.
2/ Squeeze some almond or peanut butter on to a banana for a powerful post-exercise snack.
Aways opt for high quality wholefoods like nuts, seeds and grains, nothing is more nutritionally dense than these. Trail mixes are a quick and easy option!
3/ Pack a TRIBE 10 recovery bar for 15 minutes after your training.
A snack with an optimal 2+:1 carbohydrate to protein ratio, helps replenish depleted glycogen stores. Carbs are just as important as protein for efficient recovery.
4/ Add some dark leafy greens to your post-workout meal or grains such as teff and quinoa.
It’s not just about PROTEIN! Vitamins and minerals such as calcium, vitamin D and magnesium are essential for bone strength and muscle function.
5/ Replenish Electrolytes.
After a long session it’s important to get some salts in. When exercising hard you can lose up to 2000mg sodium an hour. If you lose a lot of salt when you sweat (check for white marks on your tee..), it’s a good plan to add some salt to your post workout meal.
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