The 3 R’s of Recovery

MAXIMISE your recovery to help ACHIEVE your fitness goals QUICKER!

Eating the right foods after you exercise will dramatically improve your rate of recovery, allowing you to train harder, decreasing the time it takes to reach your targets.

The 3 R’s of recovery are a simple yet highly effective way to help improve your nutrition for optimum performance.

1. Rebuild: When you perform strenuous exercise, the body’s muscle fibres brake down & need repaired with the help of dietary protein. This enables the muscle fibres to grow bigger & stronger for more challenging workouts in the future. Aim to eat 1-2 palm size portions of protein shortly after you finish training; 1-2 scoops of whey protein, 1-2 skinless chicken breast, 1-2 small tubs of low fat Greek yogurt etc. Rebuild your armour!

2. Replenish: When you exercise, the body uses its energy from stored muscle glycogen/ carbohydrates. After exercise the body’s glycogen stores are depleted & need replenished to for full muscle recovery. Simple carb sources; 1-2 pieces of fruit, 1-2 cupped handful of white potato, 1-2 cupped handful of sweets etc. are best consumed post workout, as these foods are broken down fast by the digestive system to provide a quick energy release. Get your carbs in!

3. Rehydrate: When you train with intensity & intent, it’s inevitable you’re going to sweat & lose body fluid. To avoid dehydration, to help kick start the recovery process, aim to drink 1 to 2 litres of water for every hour of intense exercise. I recommend keeping a large 1 litre bottle of water close by for when you finish your sweat fest. Drink up buttercup!

If you are looking for a step by step guide to build lean muscle, burn excess body fat & live a healthier lifestyle, simply download my F12 beginner fitness plan & start today!

Or alternatively if you’re interested in working with me on a more personal level; 121 personal training, small group fitness classes or 121 nutrition coaching, feel free to contact me on [email protected]