The secrets to better training and faster recovery!
We're well into the new year, and you might be well into new routines? Maybe you've set a goal to invite friends over more often 🏠✨, or simply drink more water 💧? Small, concrete goals can make a big difference! 🎯
For many of us, the start of a new year means more time at the gym 🏋️♀️🏋️♂️ and an increased focus on getting in better shape 💪. Are you one of them? 😊 If so, it's useful to know how to get the most out of the time you spend training 😉. With the right focus on performance during training and recovery after training, you can more easily achieve the training goals you have set for yourself 🏆.
Keep your energy up ⚡
During physical activity, the body needs sufficient energy to maintain performance. Here are some tips:
Replenish your energy stores before training : Your pre-workout meal should be high in carbohydrates 🍞🍌 and contain some protein 🥚. Moderate fiber and fat content helps reduce the chance of stomach upset 🤢 during your session. Nutritious meals that contain a variety of nutrients, including vitamins and minerals, should be chosen. E.g. yogurt, wholemeal bread, pasta, fruit 🍎.
Stay hydrated : During exercise, your body loses fluids and electrolytes through sweat 💦. To maintain energy, it's important to replenish fluids that contain both water and electrolytes 🧂.
Avoid fatigue : Quickly available energy sources, like glucose 🍫, can provide a boost when you need it most.
Refund faster 🔄
After training, your body needs help to restore balance ⚖️. Bones and muscle tissue break down when you exercise, and therefore need to rebuild after training. Recovery is key to both making progress and reducing the risk of injury. Here's what you can do:
Rehydration : After exercise, it is important to replace the fluids and electrolytes you have lost 💧. This helps reduce fatigue and promote recovery. Drinks with salts/minerals (sports drinks) are better than water for rehydration.
Rebuild your muscles : During both strength training and hard endurance sessions, body protein is broken down, and it is therefore important that protein is included in the recovery intake 🥩🐟. Protein intake helps stimulate protein synthesis and "repair" and rebuild damaged muscle tissue. In general, it is recommended to choose animal protein sources due to higher protein quality. Ex. meat, eggs, fish, chicken, milk 🥛.
Replenish your energy stores quickly : It is recommended to eat a small meal as soon as possible after training, preferably within half an hour ⏰. This is when the body is most receptive to nutrients, especially carbohydrates 🍌. Carbohydrates help restore the energy used during training, so you are ready for the next challenge. For example, smoothies, bananas 🍌, raisins, granola bars or sports drinks 🥤.
Smart choices 🎯
When you understand how to support your body both during and after training, you will be able to get more out of your training and significantly improve your results 💥.
When looking for food or drinks for your workout, go for something that is easily absorbed by your body, gives you quick energy ⚡ and helps you stay hydrated 💧. This can make all the difference in your workout experience 🚀.
Sporty Boost from Aarja Health 🥤💪
Sporty Boost is designed to give your body a quick burst of energy ⚡ and replenish fluids and electrolytes that your body loses when you sweat 💦. It helps you keep up the intensity, whether it's a longer, leisurely session or a shorter, intensive session 🏃♂️🔥.
- Stable energy ⚡
- Effective rehydration 💦
- Rapid absorption of nutrients without additional energy expenditure 🚀
- Great taste that makes it easy and enjoyable to use during training 😋
When you choose Sporty Boost, you choose a product that supports you on the path to better performance and recovery 🏅. Do you want to try out Aarja's Sporty Boost? 🥤😊
