As many rounds as possible in 20 minutes of:
20 Wall balls 20#(14#)
15 Toes to bar
10 Box Jumps 24″(20″)
Post rounds to BTWB
We talk about the importance of recovery all the time. In order to make gains you need to make sure you are recovering. Many different elements are involved in making sure you’re recovery is as good as it can be including sleep, diet, rest days, mobilizing, and elements involved in mental rest and recovery.
Along the lines of diet, there are foods that can help us with recovery and help us to reduce muscle soreness. The Poliquin Group posted an article, Top Ten Foods To Reduce Muscle Soreness & Speed Recovery After A Tough Workout. Here are a few of the recommended food items in the article, but click the before mentioned title to read the entire article.
Blueberries, Tart Cherries and other dark colored fruits to help reduce delayed onset muscle soreness. These dark colored fruits have potent nutrients that help flush out waste produces we develop during training. Tart cherries help increase melatonin in the body which aids in sleep. If you do choose to go the dark colored fruit route to aid in recovery and you drink a protein shake after working out, make sure you wait at least an hour after consuming your protein shake to eat fruits. The protein can inhibit antioxidant activity in the body.
Drink water. Recovery doesn’t have to be super complex. This probably goes without saying, but drink water throughout the day, not just after a workout. Water is critical for body temperature regulation as well as muscle and heart function. Decrease hydration by only 2 percent and you’ll see a decrease in strength and athletic performance.
Eat eggs to help speed up tissue repair. Eggs are the second highest natural source of Leucine which is an important amino acid for building muscle. Eggs can help enhance energy production, stimulate protein synthesis, and aid in recovery from intense training. Plus they are delicious and go great anytime of the day. Breakfast at night is the best and whoever doesn’t agree is just plain crazy.
There are plenty of other great tips in the article so click through and give whole thing a read. If you have any tips that might be useful or you’ve used to help recovery, let’s hear about them in the comments section.