Hello extraordinary humans,

Looking to immediately up your odds of recovering and actually getting those gains?

Add a meal.

YUP, it’s that simple.

There are many, many other things that can be introduced to improve your body’s ability to recover but taking in more food is the number one thing I suggest.

Particularly if the person I am working with is a menstruating human and/or is involved in an art or sport with aesthetic focuses.

It’s way easier to end up under-fuelling than we think, and to further complicate things, lots of diet trends claim to support recovery all while encouraging restriction.

So try adding a meal.

More specifically:

• Within 30 minutes of the “work” part of your training. What I mean by this is if you are doing a session that involves a long, lower intensity cool down, try to get the meal in after the higher intensity work, before the cool down.
• Something with around 25 - 35g of protein and 25g or more of carbs (these are rough numbers and minimums vs maximums, if you want to eat more, do it!)

This is particularly important if you are doing multiple sessions in a day. The 30 minute window is a golden hour for recovery and getting a good dose of protein and carb in is key for replenishing glycogen stores and beginning to repair and restore.

It’s so key in fact that there are studies showing that missing this window is similar physiologically to under eating…even if you eat more than enough later! (Rude right?!)

These amounts can feel really big and intimidating at first so start with something easy, even if it’s not quite enough and start building the habit of that extra meal. Achievable beats perfect every time.

Now onward to the next meal!

Sido

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Work with me!

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