Post-workout recovery

a guide to nourishing your body

Exercising for 30 minutes a day can be part of a healthy lifestyle. What you choose to eat after that exercise can be just as important! Our muscles keep us moving and are also essential in making sure our sugar and fat levels stay healthy. This keeps our whole body functioning. Keep this guide handy to be sure that your body gets the recovery it deserves!

You can choose to exercise in a variety of ways, for example:
• lifting weights at the gym
• hiking through a beautiful park
• helping a friend move furniture into a new house
Generally exercise can be categorized as strength, endurance, or both.

Strength exercise uses quick bursts of energy to help build stronger muscles. Endurance exercise uses constant movement for long periods of timeto build longer, leaner muscles.

Protein is a true multi-tasker. One of the most important things that protein does for you is build bones, muscle, skin, and blood. This means that including protein in your post-workout meal may help to reduce feelings of soreness. How much: Generally, you should aim to consume at least 20g of protein after a workout to help your muscles recover, up to 40g of protein. More than this amount may not be any more helpful for recovery. When: While the best timing for a post-workout meal varies from person to person, aim to refuel with a nutritious meal within 2-4 hours of your workout. What: Choose high-quality protein sources, ones that contain essential amino acids that help to repair your body. The amino acid leucine in particular may play an important role in rebuilding muscle after a workout.