Nutrition Quarterly Winter 2023

TAKE A BREATH We live in a fast-paced world and move from one task right to the next. Take the time to control your breathing and return your heart rate back to a comfortable rate. While you’re getting your breathing back in order, stretch some of those hard worked muscles! HYDRATE It’s vital to replenish the liquids we lost during our sweat sesh for many reasons. Drinking plenty of water post workout helps shuttle nutrients that aid in recovery to our heart, brain, muscles, etc. Additionally, hydration helps lubricate our joints to ease muscle aches, prevent dizziness and cramps, and regulate body temperature. ROLL OUT We all hear how great it is to foam roll after a work- out or when muscles are tense, but not all of us spend the time doing it! Foam rolling is a practice that helps relieve tightness and soreness and gets blood f lowing to the affected areas. In fact, since foam rolling helps with circulation, it can be a great pre-workout practice as well! GET SOME REST Our muscles need time to repair in order to get stronger and grow. If we go heavy seven days per week our muscles cannot recover properly. Schedule rest days (1 or 2) into your weekly workout routine. On those rest days, perform a light activity like walking or biking. It can enhance your recovery! DRINK A SHAKE It’s super important to feed our muscles after a workout. They need fuel to repair and rebuild, and protein will do just the trick! Carbohydrates are vital post work- out for re-stocking glycogen (energy stores) in the muscles. Eating within 30 minutes is best — if not possi- ble, try to eat within the hour. But the best way to get those macros in a timely manner? You guessed it! A RECOVERY SHAKE! It’s the PERFECT meal for post workout recovery with the right mix of protein and carbs — and it tastes delicious! Nutrition Quarterly · Series 4 – Volume 1 21