At Fitness With Insight, we know that those first few classes can be some of the toughest. Since a lot of the muscles you target during TRX aren't used on a normal day-to-day basis, you might wake up the next day after your first class feeling sore in places you didn't know existed! But what if there were some foods or drinks you could incorporate into your day to help alleviate that soreness, or at least to help you recover quicker?
The period of time right after your workout is the most important. You have a 30- 45 minute window to get in the right nutrients and acheive optimal recovery for your muscles. You've all heard that protein is important for recovery, but carbohydrates also help to refuel energy stores and allow your body to produce insulin, a hormone that contributes to muscle building. The trick is to get in the right kind of carbohydrates; from fruits, dairy or whole grains instead of simple sugars. Quinoa and old-fashioned oatmeal are two high fiber, high protein sources of healthy carbohydrate to incorporate into a post-workout meal or snack.
You've probably know that antioxidants help prevent cancer and heart disease, but did you know they also reduce inflammation and alleviate muscle soreness? Fruits and vegetables are the best sources of antioxidants. The more color on your plate, the better.
Check out this recipe for Protein Packed Pizza Bites for a perfect post-workout snack. They’re high in protein from the eggs and the quinoa and packed with nutrients and antioxidants from the onion, tomatoes, garlic and herbs.
If you tend to not have an appetite following a workout, liquid meals or snacks are a perfect remedy. Try making your own smoothies at home with plain Greek yogurt and frozen berries. Beware of smoothies from chains or fast food restaurants, as they may contain upwards of 800 calories and 60 grams of sugar (a whole days worth)!
One drink that is loaded with antioxidants and has been shown to reduce muscle soreness is tart cherry juice. A study published in the Scandinavian Journal of Medicine found that drinking tart cherry juice following strenuous exercise reduces inflammation and aids in the recovery of muscle function. Studies conducted using watermelon and watermelon juice have also shown similiar results. Try blending tart cherry juice or seedless watermelon chunks into a smoothie for an anti-inflammatory boost.