Better recovery = better workout.

Everyone knows that exercise is good for you. But in order for your muscles to grow, you need the right post workout recovery. It all starts with the 3 R’s:

REFUEL

When you work out, you burn glycogen (carbohydrates stored in muscle) for energy. You need to replenish it by consuming carbs.

REBUILD

Working out breaks down muscle. You can help repair and rebuild your muscles by consuming proteins with essential amino acids.

REHYDRATE

When you sweat, you lose electrolytes. Drinking fluids with electrolytes will rehydrate your body.

Core Power has everything you need to refuel, rebuild and rehydrate, to help you recover from your workout:

  • 26g of complete protein per serving

  • 9 essential amino acids

  • 780mg of potassium

Protein, please!

Workout recovery starts with protein. But how much do you really need? And what should you eat? We asked our dietitian. Here’s what she said:

15-60 minutes after your workout is the best time for a protein shake like Core Power. During this time, your body will make the most of high-quality complete proteins and electrolytes.

When eating, aim for 0.5 to 1.0g of protein per pound of body weight. Here are some tips:

  • Combining carbs with protein supports muscle recovery

  • Consuming protein every 3 hours helps build muscle

  • Getting protein on rest days is just as important as on workout days

Rest Day: more than resting

There’s more to rest day than bingeing TV. Here are some recovery day tips to help you make the most of your day off:

  • BE ACTIVE OR PASSIVE

    Feeling good? A light bike ride is considered active rest. Injured or worn out? Best to keep it passive and chill.

  • STAY HYDRATED

    Exercising loses lots of fluids. Drink at least half your body weight in ounces to properly replace and rehydrate.

  • STRETCH, MASSAGE, OR ROLL

    Stretching, getting a massage, or using a foam roller increases muscle circulation and reduces lactic acid build-up that causes soreness.

  • GET GOOD SLEEP

    7-9 hours of sleep is essential for muscle repair and growth.

  • EAT RIGHT

    Make sure to get enough calories, protein and carbs. When in doubt, talk to a dietitian/nutritionist.

The best recovery for you

We’re all guilty of pushing our bodies too far. But when do our bodies need a break? Here are some signs to help you determine just how much time to take off:

YOU’VE PLATEAUED

If you’re not making gains, you could be over or under training. It’s time to adjust your workouts.

YOU’RE EXHAUSTED

Even if you’re getting lots of sleep, you might need more rest between workouts to feel your best.

YOU’RE DRAGGING

If you can’t get it going at the gym 2-3 days in a row, you might need more recovery time after your workout.

YOU’RE CRANKY

Anxious energy can be a sign that your recovery isn’t quite where it should be. Got snark? Take a day off from working out.

YOU’RE STILL SORE

Soreness is normal. Soreness that sticks around isn’t. Sounds like you need more rest between workouts.

 

 

 

 

 

 

Buy now