To get the most out of your fitness program, you need to pay attention to and maximize your recovery…
Recovery = Results
You see, most people don’t realize that the workout is just the stimulus for change. The actual transformation occurs during recovery.
That’s where things like sleep, stress management, and supportive nutrition come in.
Today, I want to take a closer look at nutrition for recovery…
When it comes to supportive nutrition, the first thing we look at is high-quality protein intake. In our experience, we find that eating about 1 gram of protein per pound of lean body mass to be ideal for most clients.
To put that into perspective, 1 ounce of meat has 7 grams of protein. 1 egg also has about 7 grams of protein.
So, if you needed 100 grams of protein per day and you were to divide that across 4 meals you’d need about 25 grams of protein per meal…or 3-4 ounces of meat.
Consuming that much protein can be a challenge for many. For my goal of 160 grams per day, it certainly is for me. That’s why a staple in my supportive nutrition program is a 100% Whey Protein Isolate shake. I often have 2 per day.
Next up on the supportive nutrition list is large amounts of vegetables (at least 7-9 servings per day) along with some fruit (0-2 servings depending on goals). The veggies tend to be the toughest for most people, but they’re super important as their full of good-for-you micronutrients – vitamins, minerals, and phytonutrients.
To further support my body’s micronutrient needs, I always supplement with Vibe – an antioxidant, mineral, vitamin & whole food supplement. Vibe has also been shown to have DNA protective qualities.*
Healthy fats from wild-caught fish, grass-fed meat, free-range chicken and eggs, avocados, and certain seeds and nuts are also critical for health. There’s also a mountain of evidence showing the benefit of supplementing with Omega-3 Essential Fatty Acids – just be sure to use an ultra-pure source.
Carbohydrates are not an essential nutrient like fat is. YES, you read that correctly! We don’t need carbohydrates to stay alive. Most of us can get our carbohydrate need for the day met through vegetables and a small amount of fruit if necessary.
However, for some, consuming some (I’m on that list) starchy carbs with dinner can improve sleep, which, of course, is critical for recovery. Starchy carbs post-workout can also be beneficial for recovery and performance (I do that, too).
NOTE: My post-workout meal preference is a 100% Whey Protein Isolate smoothie that includes a large banana and a handful or two of spinach for carbohydrates. I’m also experimenting with some gluten-free oatmeal on heavy strength days.
Then there are safe and natural ergogenic aids – supplements that can benefit performance and recovery…
There are a number of wonderful products in this category, but one that I want to highlight here is Muscle Aid.
Muscle Aid plays a central role in energy production, especially during anaerobic conditions (mostly what we do in our workouts at The Club).*
Muscle Aid also has a really neat “side effect” – it reduces/eliminates soreness from intense workouts! We actually call it our “anti-soreness juice.” HA! 😀
Unrelated to training benefits, the primary ingredient in Muscle Aid (malic acid) has also been conclusively demonstrated in research studies to be a very effective chelator of aluminum from the body.* It’s able to dissolve aluminum complexes and reduce the accumulation of this substance in various body tissues and organs.
Putting this all together…
To support your training and recovery, be sure to provide your body with good nutrition that includes high-quality protein, healthy fats, and plenty of vitamins, minerals, and phytonutrients. Plus, if you’re working out hard, you want to maximize performance, and/or you want to reduce soreness, be sure to supplement accordingly.
Eniva Health just introduced a NEW Fitness Pack that provides you with outstanding nutritional support for your workouts. It includes:
- Omega-3 Efacor
- 100% Whey Protein Isolate
- Muscle Aid
You can order your pack one of three ways:
- Click HERE. Then pick up at The Transformation Club
- Make your purchase the next time you’re at The Transformation Club
- If you’re not local, order here for delivery.
Of course, if you have questions, please contact me and we can discuss your case in more detail.
HAVE FAITH & TAKE ACTION!