How to Recover from Hard Workouts and Promote Muscle Growth

Recovery is more important than your workouts. Yeah, we said it.

Master Coach and RD, Jess Isaacs, walks us through recovery habits to follow after strenuous workouts. Watch along for the 3 R's of recovery along with top post-workout meals and snacks. 💪

1. Repair: High protein foods or the use of a protein supplement. Amount will vary by person and intensity. Aim for at least 15-20 grams.

2. Refuel: Don't sleep on refueling! We deplete our systems of glycogen during workouts. The longer you workout, the more you lose. Grab a 3:1 ration of carb/protein snack or meal afterwards.

3. Rehydrate: Replace what you've lost. *Coach tip:* weighing yourself before and after workouts helps gauge how much you need to replace. Goal is 16 oz of fluid per pound lost.


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[TreadmillMixes]

Repair - eat protein
Refuel - eat good carbs
Rehydrate - drink water
Relax - Massage and spa at least once a week
Rest - 8 hours sleep a day

[gunsandcommissions]

The anabolic window has been debunked....hard. If you're eating enough protein throughout the day (you are eating enough protein throughout the day, right?), there is no such thing as an anabolic window where you absorb more nutrition or require specific nutrition immediately following a workout.

Chocololate milk? So 10 grams of protein and 15 teaspoons of sugar? Yikes.

[temptingfate]

Sadly the background music makes it quite difficult to hear her commentary. You don't need music to enhance her message

[Rashaadthegr]

I literally finish my workout 30 mins ago. Right on time.

[habaceeba]

Best tip here is chocolate milk. I take it every time I go on a long hike.

[aestheticchampmayur]

Bullshit. Anabolic Window myth is busted a long time ago based on various scientific researches. Overall macros matters the most.

[MonkyDollqueen]

Sometimes the bad things that happen in our lives put us directly on the path to the best things that will ever happen to us😇😇

[stockton]

This video inspired me to look up research on the post workout anabolic window. Thank you!

[jamar]

Lee Haney called. He wants all his information from 1984 back.

[RayManPvP]

WHY IS THERE TWO DIFFRENT BACKROUND SONGS PLAYING ITS DRIVING ME CRAZY

[b.questor]

Post-Workout Carb #1 Chocolate Milk
Thanks! I'll drink to that.

[drummerhere]

More carbs than protein? Idk about that.

[Doryo]

تسلم ايدك محتواك حلو وجميل يسلم عمرك ورحك يارب العالمين 💕💕❤️❤️💓💓🌹🌹🌺🌺🌺🌺🌺

[morrissonnytashbar]

you are missing 20x more potential clients/customers by not addressing the insulin resistance and immune compromised persons.

[boboheho]

Why does it matter wether the anabolic window exists or not?!?!? Tell me that a protein shake isn't the best part of post workout if its not get some better protein lol

[arame]

Nothing here about deep tissue massage, magnets, foam roller, stretching. Just eating.

[ahmetay]

Honestly thought you had snot on your nose until half way through 😅🤣

[aminelabreche]

the famous anabolic windows :D:D:D::D:D and where is sleep, meditation in order to decrease the body stress level ? ho yeah I almost forgot, it is a product placement video

[Doryo]

مساء الورد للجميع بالتوفيق للنجاح يارب العالمين 🌺🌺🌹🌹💓💓❤️❤️💕💕💕💕💕

[alicomando]

Its sad We Make our muscles body bigger

For the Grave

All these efforts

Keep life in balance