by David Calderon

Post-workout recovery is an often under-looked or overanalyzed component to a successful training program. When it comes to a post-workout recovery routine, keeping it simple is best. Try these 3 easy to-do tips from RHF CrossFit trainer David Calderon to help your routine:

1. Food: A recovery shake or small meal consisting of simple sugars to replace glycogen (stored energy) and protein to aid in repair of muscles is key. Here are a couple options depending on your schedule.

• Whey protein shake made with milk

• Greek Yogurt (8 oz) with berries (1/4 cup) or bananas (1/2 cup) and granola (1/4 cup)

• 2-4 ounces of deli meat, a handful of nuts and a small piece of fruit

2. Water: Just drink! Hydration post-workout will assist in recovery, help flush out toxins and aid in transportation of nutrients. An easy rule of thumb not just for post-workout but in general is to consume enough water so that your urine is clear.

3. Stretching: Static stretching has its place and is most productive post-workout when muscles are warmed up. Never stretch to a point of pain; instead stretch to a degree that is comfortable to you and accumulate 60-90 seconds per muscle area. Adding a stretching routine will aid in increasing your flexibility, preventing injury and reducing next-day soreness.

David Calderon  is a graduate of San Jose State University with a Bachelors of Science in Nutritional Science with a concentration in Dietetics. He’s also the CrossFit trainer at Rainier Health & Fitness.

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