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4 A GREEN SMOOTHIE AND HOT BATH Amanda Brooks is an avid runner who lives in Denver, Colorado. For her, any run over 12 miles comes with a very specific recovery routine that she’s developed over the years. After she finishes a run, she heads straight to the kitchen. “I fix a green smoothie filled with apple, spinach, broccoli, carrots, protein powder, and water, which I take with me to sip while I soak in a hot Epsom salt bath.” Brooks says this regimen helps relax and loosen her tired muscles. (There isn’t any scientific evidence that Epsom salts enhance muscle recovery, but a warm bath can help soothe muscles and relax you.) After this, she stretches out her hips in Pigeon pose and then foam rolls head to toe. 5 PASTA, BEER, A PROTEIN SHAKE, AND A MASSAGE Amateur Cyclist Jano Bachleda has the opportunity to ride long and often; he tours with a professional cycling team all around the world. A hard ride for him is anything over 70 miles on the road, nearing 10,000 feet in elevation gain. (Ouch.) Luckily for Bachleda, he is able to receive some cool amenities given he tours with other cyclists. “[The crew will] usually make us pasta with tomato sauce and olive oil. Always olive oil. They add it to everything.” After refueling, he’ll sometimes get a massage a few hours later, and then enjoys a protein shake with protein powder and almond milk. Bachleda jokes he’ll also recover with “10 beers.” (Though I get the impression he might be kind of serious.) 6 A PROTEIN SHAKE AND SOMETHING SUGARY David Tao used to be a competitive weightlifter. Now, he lifts as a hobby and also does CrossFit four to five times a week. For David, recovery is all about eating the right foods to alleviate fatigue: “If I have a tough workout, especially if it’s a lot of heavy strength, I need to eat more protein and carbs. If I don’t, I will notice it. I’ll feel fatigued and weak, and I won’t sleep well.” Right after a workout, Tao refuels with a protein shake and some simple carbs from sugary foods like chocolate milk or juice. If it’s a really heavy day, he’ll enjoy a milkshake or some chocolate. “Carbs make me feel better,” Tao says. 7 Nutrition Quarterly · 2020 – Volume 1 What We’re Reading