August 03, 2018 0 Comments

I am frequently asked how to reduce soreness, recover faster, and come back stronger so you can continue to make gainz in the gym

While some people pump themselves full of supplements, I believe in a slightly different approach because your recovery largely depends upon your day-to-day nutrition.

...See everything works until it doesn't...

If your goals change, your nutrition needs will likely change. Whether you're prepping for a competition or just want to crush some new goals and improve your strength and endurance - your performance correlates to your nutrition.

It is important to note that you are not just fueling your workout the day of - we're fueling off the day before as well. Glycogen stores take 24-36 hours so the 'day of' is about managing blood sugar and fueling for the next coming day.

My top tips for optimal recovery:

1) Make sure your FOOD in on point - food is FUEL - it will fuel your gainz OR it will stall you (poor food, poor workouts)... if we HAD to pick one meal as the most important it would be your post-workout meal as it will help you ignite the recovery process. 

Minimize inflammation from food by avoiding processed foods, sugar, dairy, and gluten.

If you want OPTIMAL RESULTS - eat and recover harder than you train.

Some of my favorite Pre/Post-Workouts are:

  • Banana
  • Eggs + Sweet potato
  • Ground turkey + potatoes
  • Chicken + quinoa
  • Overnight Oats 
  • Oatmeal with Protein Powder folded in 
  • PreWorkout/BCAAs (Aminos)
  • Chicken + Rice or Sweet Potato
  • @RunEverythingLabs Protein + Banana (Use 'LR15' for 15% off)

  • CARBS help with recovery - 
  • FATS do NOT - although you DO still also want to be consuming healthy fats like avocado, olive oil, etc. . . I just keep them away from my workout.

  • 2) If you've nailed pre/post nutrition and hydration, you may need to look at your sleep patterns/sleep quality next. Sleep is the BEST form of recovery as this time allows these stores to be replenished and allows tissue repair to occur. Prioritize sleep (8-10 hours) daily.

    3) Epsom Salt Bath - Magnesiummmmm - Magnesium is involved in muscle regeneration reactions all of which are key during post training recovery; these reactions involve protein synthesis, neuromuscular transmitters and the activation of B complex. Another consideration in those lifting/working towards strength gains is our increased requirement for protein, which along with high intakes of calcium and vitamin D increase magnesium requirements. PLUS (thank you reproductive system): Females in particular benefit from increased magnesium intake. Magnesium and serotonin deficiencies have been found to aggravate PMS symptoms. Some studies show that starting Epsom salt baths as early as two weeks before your period will lead to less pain and significantly fewer negative mood changes frequently associated with menstruation.

    4) Supplements - Supplements are last because supplements are just that: Supplemental to fill in gaps. We recommend the following to help you fill in the gaps:

    @1stPhorm Aminos (if you work out in the evening, it’s nice to have an option that doesn’t include caffeine, like this Aminos!  

    @RunEverythingLabs Protein (Use 'LR15' for 15% off) + Ignition to replenish glycogen stores during Post-Workout Recovery!

    I hope this helps you reduce soreness, recovery faster, and perform better!