We should pay attention to recovering from the hard training period as much as we treat hard training. After all, hard training is a good thing, but if there is no time and resources to provide proper nutrition for muscle recovery, the level is limited to this.
Inadequate attention to this recovery practice can lead to burnout and daily fatigue, which can also hinder long-term body composition and fitness goals. If exercise is a set of home improvement projects, then recovery and nutrition will become preparations and tools to keep the project moving forward. We have goals, but without these necessities, we will never be able to accomplish them.
This is why it is necessary to create your muscle recovery formula. Because your body may have different needs from other people’s bodies, your formulas with others may look different. The following three ideas may help strengthen your muscle recovery formula.
1. Properly provide energy to the body after exercise
The first step in building a muscle recovery formula is to find a suitable source of energy after exercise. To return to normal, the body needs proper nutrition, and for muscle growth, protein should be included in the diet after exercise.
Protein shakes are a simple method, rich in high-quality protein, and can be eaten almost anywhere. This makes them a foolproof choice for people who are extremely busy or have limited food sources. The advantage of protein shakes is that they have a variety of flavors to meet various dietary needs. For example, for those with dietary restrictions and other nutritional goals, there are plant-based, vegan, organic, and all-natural milkshakes to choose from.
2. Create the perfect post-workout recipe
The second step is very important and very interesting. It is to design a diet for recovery. These foods contain a lot of nutrients (fat, carbohydrates, and protein), which may promote muscle recovery and contain appropriate nutrients.
An extremely important feature of recovery meals is that they match your tastes and are made from foods you like. Eating them will be a joy rather than a burden, so you may be more inclined to return to normal.
I like a hearty breakfast and “light snacks”! Below is one of the “light snacks” recovery meals that I like very much after exercise.
- 1 serving of protein pancake powder: about 200 calories, 3.5 grams of fat, 23 grams of carbohydrates, and 20 grams of protein
- Calorie-free pancake syrup
- 1 medium banana: 105 calories, 0.5 g fat, 27 g carbohydrate, 1 g protein
- 1 tablespoon of almond paste: 90 calories, 7 grams of fat, 4 grams of carbohydrates, 3 grams of protein
This recovery meal is rich in protein, which will promote muscle recovery. More importantly, carbohydrates can help replenish glycogen, which is a source of energy that is exhausted when we exercise. In addition to its functions, the recovery meal is also delicious and made from foods with relatively low calories. Therefore, if weight loss is your goal, this is a good choice.
3. Taste the night milkshake
Once the day is over, another easy way to extend the recovery into the night is to eat a recovery meal before going to bed. The recovery meal should not contain sugar or very greasy food, and should not be over-eaten before going to bed, as this may affect sleep.
Ideally, the perfect night-time recovery meal is almost a serving of casein powder about 30-60 minutes before going to bed. This form of protein is heavier than standard protein powder and is specifically used to prolong the release of protein into the body due to its slower digestion rate. This means that even when you sleep, your body will have something to help you recover.
The casein powder can be eaten as a milkshake or mixed into a bowl of pudding and other foods. It comes in a variety of flavors and is usually a very simple supplement to be consumed when relaxing after long hours of work.
Ideal recovery formula
There is no “one-size-fits-all” recovery formula, but there is always a formula that suits your goals. The ideal way to understand your body’s needs is to try and choose the formula you like to use. Choose supplements and nutritious foods that you like to consume regularly, and recovery will be a breeze.