The 3 R’s of Recovery Nutrition

DID YOU KNOW...

If you wish to maintain a consistent active lifestyle, you’ll need to replenish your body from the 3 R’s of recovery to build yourself back up after your training and prepare you for your next one.

REFUEL WITH CARBOHYDRATES

  • Carbohydrates are your muscles’ primary energy source.
  • Depending on the length and intensity of your workout, your carbohydrate stores may be significantly depleted.
  • Post-workout is the best time to replenish these stores, because your muscles absorb nutrients like a sponge during this time.

REBUILD WITH PROTEIN

  • Next you must rebuild cells by focusing on the protein and amino acids required to help maximize muscle repair.
  • Regardless of the type of exercise you engage in, your muscles undergo some form of micro trauma on the cellular level (especially true with resistance training).
  • Protein helps to start the repair and rebuilding processes, which ultimately initiate muscle growth.

REHYDRATE WITH FLUIDS & ELECTROLYTES

  • Finally, and just as important is getting sufficient hydration. You may know that the body is made up of 60% water. You may not know that fluids help regulate body temperature, blood pressure, and also transport energy & nutrients throughout the body.
  • That is why it is essential to allow the body to achieve balance and maintain the process of recovery by replenishing any fluids lost.
  • Consequences of dehydration include cramping, muscle fatigue, dizziness, headaches, and impaired mental/physical performance.

Now that you’ve had a chance to skim over the 3 R’s, let’s incorporate them into your post-workout regimen. And if you don’t have the time or appetite for a nutrient dense meal directly after training, recovery shakes are a great option!

Thanyapura’s signature ‘Post-Workout Recovery Shake’ at Booster Deli & Café delivers a delicious and nutritious blend of fruits and vegetables for your post-workout needs. Apple, celery, lime, pineapple, banana, avocado, rice and hemp protein blended with ice for a refreshingly sweet and slightly tangy smoothie to Refuel, Rebuild and Rehydrate.

Stay active and remember to give this recovery shake a try when you’re here next!

This article is a nutritional tip brought to you by Morgane Quinchon, Thanyapura’s Nutrition Manager, Registered Dietitian & Sports Nutrition Advisor.

Edited by Ashlyne Nair

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