DAY 1 – RECOVERY – From 84 days straight of the 10 MINUTE TRAINER…

Recovery Day 1 – Wednesday April 8, 2009

For the next 5 days, I am going to chill, stay still and recover.  Here are my 6 goals OF recovery.

1. REST –  Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. It’s not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.

2. EAT PROPERLY- After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

3. FLUIDS – You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.

4. MASSAGE – Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles and avoid the heavy sports massage price tag.

5. SLEEP – While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces GROWTH HORMONE (GH) which is largely responsible for tissue growth and repair.

6. NUTRITIONAL SUPPLEMENTS that contain both carbohydrate and protein are an easy way of combining the two macronutrients post-exercise in a convenient form. The overall effect is to amplify the recovery process. 


MEAL 1 – Whey Isolate Protein Shake with Glutamine, creatine and BCAA’s added.

MEAL 2 – Oatmeal (2) packets with grapes.

MEAL 3 – Grapes and Whole Tomatoe

MEAL 4 – Whey Isolate Protein Shake with Creatine and Glutamine added.

MEAL 5 – Chinese food – Sweet n Sour pork with Chicken Chow Mein and Beef fried rice.

MEAL 6 – Water, Water, Water.

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