Use a Targeted Recovery Strategy
Today,
and for the next 2 weeks, focus on doing this habit. Every day, choose a
strategy based on your nutritional age and training schedule:
Option 1: Take BCAAs after your workouts.
Option 2: Eat a PN-friendly postworkout meal.
Option 3: Do another form of purposeful recovery.
What is a BCAA?
BCAA stands for branched-chain amino acid. Amino acids are the building blocks of protein, which you need for nearly every body function. Think of amino acids as Legos for your life.
The brands we recommend include:
- Amino Complex by ThorneFX (powder; our recommended choice)
- BioTrust BCAA Matrix (capsule)
- Fast Recovery BCAA + Creatine (powder)
What we're really looking for here is good post-workout nutrition and recovery.
Option 1: Take BCAAs after your workout.
Use BCAAs after intense exercise, such as weights or hard intervals.
Take 5 grams of BCAAs immediately after your workout. (Either 5 capsules, or 1 tsp of BCAA powder.)
If you use BCAA powder, mix it into 2-3 cups of water. (This ratio
doesn't have to be perfect; just dissolve the powder in some water.)
Because BCAAs dissolve slowly (much slower than other powders), it
may take five minutes or more for the powder to evenly mix and “settle”,
so we recommend you prepare your drink a few minutes before you head to
the gym.
Option 2: Eat a "real food" meal with some protein and carbohydrates within 1-3 hours after a heavy workout.
This should be a normal meal. All the same rules apply. You don't need to over-eat or rush to get this.
In fact, you might not even feel hungry after heavy training. That's OK.
Just try to have a little something in the few hours after an intense exercise session, whenever you feel hungry.
Option 3 (non-workout days): Do purposeful recovery.
On non-workout days, get your checkmark by purposely doing something that helps you recover mentally and physically.
That could be:
- making sure you get lean protein at every meal, consistently
- make sure you get enough colorful fruits and veggies, consistently
- working on your sleep ritual, consistently
- doing active recovery (such as a brisk walk outside in the sunshine)
- doing 5 minutes of foam rolling as your 5-minute action
Oh hey, how about that — you already know how to do all this stuff!
Option 1: Take BCAAs after your workout.
Use BCAAs after intense exercise, such as weights or hard intervals.Take 5 grams of BCAAs immediately after your workout. (Either 5 capsules, or 1 tsp of BCAA powder.)
If you use BCAA powder, mix it into 2-3 cups of water. (This ratio doesn't have to be perfect; just dissolve the powder in some water.)
Because BCAAs dissolve slowly (much slower than other powders), it may take five minutes or more for the powder to evenly mix and “settle”, so we recommend you prepare your drink a few minutes before you head to the gym.
Option 2: Eat a "real food" meal with some protein and carbohydrates within 1-3 hours after a heavy workout.
This should be a normal meal. All the same rules apply. You don't need to over-eat or rush to get this.In fact, you might not even feel hungry after heavy training. That's OK.
Just try to have a little something in the few hours after an intense exercise session, whenever you feel hungry.
Option 3 (non-workout days): Do purposeful recovery.
On non-workout days, get your checkmark by purposely doing something that helps you recover mentally and physically.That could be:
- making sure you get lean protein at every meal, consistently
- make sure you get enough colorful fruits and veggies, consistently
- working on your sleep ritual, consistently
- doing active recovery (such as a brisk walk outside in the sunshine)
- doing 5 minutes of foam rolling as your 5-minute action
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