Recovery, Shakes and Tenerife Fun In The Sun

Good afternoon,

 

I wanted to share with you a really simple but useful set of tips to help you recover.

I actually sent this to a group of clients who have recently restarted training after the christmas break.

For some this was just the reminder they needed.

so if you are sore…. here are a few things (4) you can do to aid recovery.

1. Move….sounds simple but sitting still won’t help. So every 30-40 minutes make sure you walk around. The next session will help you move freely….trust me¬†ūüėČ

2. Water- 1 litre for every 50lbs of bodyweight per day is the golden standard for health and wellbeing. Dehydrated bodies and joints get stiff. If you find you need the toilet a lot when building up to this amount then just add a pinch of sea salt to your last drink of the day.

3. Protein. – make sure you are eating around 1-1.5g/kg of bodyweight per day. 1g/kg of body weight is the minimum really. Sources for meat and fish eaters include salmon, makerel, turkey, chicken, beef, eggs.

4. Raw foods – berries and colourful veggies raw provide high levels of antioxidants which help your body to break down the free radicals that cause damage to our cells.
I had a question come in on making up “shakes”/ smoothies to help on those mornings that you don’t feel like eating a great deal.

Here are a few suggestions on how to create something that doesn’t taste like pond water and also doesn’t send you off on an absolute sugary rollercoaster.

1. Start with water, almond milk, rice or oat  milk as your base
2. If you struggle to eat your greens spinach, watercress, kale leafs, avocado, cucumber,celery are great. Spinach does contain a lot of vitamin K which is a great bone builder.
3. Frozen Berries Рfull of antioxidants which helps with recovery and all of the berries packed with vitamins to help keep your skin looking good  as well.
4. Pop in one or more of these for flavour Ginger, cinnamon, cocoa powder, nutmeg
5. Protein powder- I use sun warrior plant based protein powder, it has an excellent amino acid profile , remember its the amino acids which are the building blocks for repair.

Ok so where to start:

Choose your base, go with 2-3 greens, 1 fruit (ideally a berry), 1 or more herbs or spices for flavour and then a scoop of protein powder to make your post training recovery drink.

You know what is in it that way and you know you are setting your body up to succeed.

Hope that helps you, I would love to know more about your creations now,

My Best

Matt ūüôā

p.s.  Incase you missed last weeks email on the Tenerife Blast Fitness Holiday you can find out more here: http://www.mattluxtonhealthandfitness.com/tenerifefitnessholiday

Matt Luxton BSc (Hons), MMA-CSCC

Owner of Functionally Aware Fitness Personal Training 

Voted¬†Cornwall’s Best Fitness Instructor 2016

Voted¬†The UK’s Most Innovative Fitness Entrepreneur 2012

International Best Selling Author of The Fad Free Fitness Formula

Author of The Hot to Trot Cook Book and The Equestrian Athlete Plan

Email: Info@fa-fitness.co.uk / Phone: 07841 136302