C&J: 1 OT90 x 6 sets - build from 65%
Run 800m 30 Clean & Jerk (185/125) Run 800m
Cold Brew Coffee Recovery Shake
by Coach Courtney, RD www.vitalitynutrition.ca
Recovery is an essential part of any fitness routine - especially if performance is your priority. It is not the workout alone that increase endurance, strength and builds muscle but the body’s ability to adapt and heal from the physical stressor. Exercise will make us stronger, leaner, fitter, and more muscular but not without the proper nutrition and recovery protocols to repair and replenish. Without the proper fuel, we don't reap the full benefits of our workout including improved performance, body composition, energy, and the prevention of injury.
Post-workout nutrition is an intriguing topic and can be discussed in great depth. As a general overview, post-workout nutrition has three specific purposes:
Replenish glycogen (the way our body stores carbohydrate for energy in our muscles)
Decrease protein breakdown and increase protein synthesis
Rehydrate to replace fluids and electrolytes lost through sweat.
1. Carbohydrates to restore
Recharging with carbohydrates restores muscle glycogen - the energy burned in our muscles during high intensity exercise. Consuming carbohydrate post-workout allows the body to restore glycogen so that you recovery and can tackle your next workout. Post-workout carbohydrate consumption becomes increasingly important if you have back-to-back exercise sessions planned (like a CrossFit competition!). The duration and intensity of your workout will affect your carbohydrate needs post-workout.
2. Protein to build