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12 PHO AND A HOT SHOWER OR BUBBLE BATH Esha Mehta is an adaptive climber who has been scrambling up rocks since 2009. A hard workout for her is cardio on a treadmill and laps afterward in a climbing gym. “Typically, I’d do about 45 minutes to one hour on the treadmill and do about four laps on a climbing route, take a few minutes to rest, and then do another four laps on the same route. Another hard workout would be hiking with my gear. It is a great way to practice footwork and an even better way to learn to trust your feet!” To recover, Mehta loves to eat Pho or chicken and vegetables. Then it’s a hot shower or bubble bath to soothe her sore muscles. “After all of that is said and done, I like to relax with my feet up and watch some Friends !” 13 SELF-MASSAGE AND AT LEAST EIGHT HOURS OF SLEEP As a former personal trainer and competitive obstacle course athlete, TJ Wynn is a big believer in functional fitness. “I start with 20 minutes of mobility work, then I complete a resistance-exercise circuit. After that, I’ll move to my strength phase where I pick a compound barbell lift and do about five sets of low reps, heavy weight. My final circuit focuses on high heart rate, core, or competition-specific movements. Often I’ll do these circuits wearing a weighted vest.” (I’m tired just reading this.) To recover, Wynn eats a balanced snack or meal immediately after the workout. He tracks his macros with apps to make sure he’s fueling correctly, and is a religious foam roller, too. “I have pretty much all of the self- torture rolling devices—balls, sticks, rollers, and hooks.” Last comes sleep, where he aims for eight to nine hours each night. Source: https://www.self.com/story/athletes-share-how- they-recover-after-a-tough-workout 11 SWEATPANTS, TACOS, AND A MARGARITA “A tough bike ride is over 10 miles and 1K to 1.5K in elevation gain. I also swim, so anything over 75 minutes is what I would consider hard,” says Meg Costello, an all-around athlete who has recently gotten into mountain biking. For her, recovery is all about food, sweatpants, and a fire pit. “After a long bike ride, I shower and rehydrate, then hopefully cook or grab a satisfying meal. This is almost always tacos with a margarita, wine, or a good gluten-free beer. If life allows, I love nothing more after a full day of activity than just hanging in sweatpants outside by a fire pit and going to bed early.” Nutrition Quarterly · 2020 – Volume 1 9 What We’re Reading