Post-workout recovery will mean something different to everyone. As a spin instructor and nutritionist, I know just how important it is to perform at your best. With that in mind, here are my top suggestions of what you can do for recovery:
One – Stretch
Major PSA alert - stay for the stretch!
Whatever workout you’re doing, it’s not complete without stretching the muscles you used. You know the drill; this will help keep you flexible. Without that flexibility you run the risk of tight muscles, which may lead to injury. Or at very least, lead you to skipping your next workout because you’re just too sore.
Two – Hydrate
When you go hard on your workout, you have to come through on your hydration. And I’m not just talking water. Sweat is made up of water and electrolytes like sodium, potassium and magnesium. Stay up on your hydration game with water, electrolyte rich foods like watermelon, spinach, and everyone’s fave to put on toast – avocado.
Quick Tip: Stay away from slamming water during your workout. No one likes a cramp, am I right? Instead, drink water before, have small sips during your workout, and then drink a full bottle of water post workout. For an added nutrition boost, add a single packet (3 grams) of withinUs™ TruMarine® Collagen (love these for on-the-go, and stashing at the studio!) and a single packet of an electrolyte powder. This will provide your body with amino acids (the building blocks of protein – needed to build muscle) and electrolytes to stay hydrated.
Three – Nourish
Treat your body to the good stuff - protein, fats, carbs, vitamins and minerals. The easiest way to cover all the bases is with a post workout smoothie. So if you’re not already, it’s time to make this a part of your routine. Smoothies are easier to digest than a big meal because, essentially, the blender has already done the chewing for you.
Quick Tip: Maximize your recovery with post workout supplements that you can add to your smoothie. A must have is protein. We need protein to help build and repair the muscles we just put to work, which is why there’s such a huge emphasis placed on protein post workout. I recommend adding BCAAs (Branch Chain Amino Acids), found in withinUs™ TruMarine® Collagen to help prevent the breakdown of lean muscle, and turmeric to help manage inflammation. If you’re in a tropical mood, try this refreshing shake:
Tropical Post Workout Shake
1 scoop or 1 stick pack (3-5 grams) of withinUs™ TruMarine® Collagen
1 scoop plant-based protein powder
1 cup frozen mango or pineapple
1 ½ cup water
Handful (or 2) spinach
Splash lemon juice
1 piece ginger, to taste
1 piece turmeric, to taste
1/8 tsp cayenne
If you want to get super fancy, post workout, turn your smoothie into a smoothie bowl by decreasing the liquid to approx 1/4 cup, then blend until smooth sorbet-like texture, and top with fruit, granola, cacao nibs, or whatever floats your strong, flexible, well rested boat.
Four – Rest
It’s my belief that we rest not because we can't keep going, but because we can. We rest so that when we spin (run, go to HIIT class, pilates, whatever it is you love) again we have the opportunity to come at the stronger, and push ourselves even further.
I love my Spin Society crew and would go to class every day, but I know that’s not best for my body. And at the end of the day, how you feel is the real test of how well your post-workout recovery plan is working for you. Personally, I’ve learned that when I take time to rest, that’s my time to prepare to come back stronger.
I’d love to know how you recover to come back stronger.
Find me here, @bridgettelclare
Bridgette is one of our TruAmbassadors, and an amazing TruSupporter. As a nutritionist, she is all about simple, yet powerful changes that focus on a holistic approach to nutrition. On any given day you’ll find her on the bike at Spin Society, eating smoothie bowls, or dishing on all things health and wellness on her Instagram.