2017 Post-Workout Recovery Tips from Muscle Milk

Stay in race shape and kick off 2017 with this guide on post-run recovery from Muscle Milk. If you’ve taken a break from running since the Berkeley Half Marathon in November, this is a great time to resume your training and maintain your motivation.

  1. Plan ahead. After an intense workout, you should be replenishing your body with fluids and fuel, including plenty of protein to rebuild and repair your muscles.
  2. Aim to get in recovery nutrition within 2 hours of a race or heavy workout. This should include 20-30 grams of high quality protein, depending on the duration and intensity of your physical exertion. On average, and over the course of an entire day, adult athletes should aim to get about 0.5 to 0.9 grams of protein per pound of body weight. This number will vary based on your fitness level and the intensity of your workouts, so talk to a Registered Dietitian if you’re unsure how to manage your protein. Each 11 ounce MUSCLE MILK Protein Shake provides 20 grams of high quality protein to help you meet that target, in an easy to manage liquid format.
  3. Your recovery nutrition needs are also affected by how soon you are working out again. If you are working out again the same day within 8 hours, it’s important to refuel your muscle energy stores with some carbohydrates along with protein, fluids and electrolytes. During exercise, you lose fluid and electrolytes as you sweat. It is important to replace both electrolytes and fluids, to keep your blood concentration levels in balance. Sodium is the primary electrolyte lost in sweat, so having a salty snack or a normally salted meal is a great way to replace sodium after your marathon.
  4. An easy rule of thumb for carb intake when you have 2 sessions per day: Your body weight in pounds divided by 2. Example: 150 pounds = 75 grams of carbs, if you’re working out twice in one day.
  5. Don’t forget to rest. This is essential for muscle recovery and overall health. Foam rolling and yoga are excellent ways to help your muscles and joints during your rest and recovery time.

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