Page 3 - ROOT by Brock Janiuary February 23

FitneSS FOCus: PREP AND RECOVERY

You’ve found an activity that holds your 2. Smooth out your muscles with a
interest and improves your health. Don’t foam roller or a peanut ball, a piece of
let an injury ruin your routine. Follow equipment composed of two tennis balls.
these steps to reduce the chance of hurting 3. Tack a few minutes of meditation onto
yourself and increase the likelihood of a the end of your exercise session to reduce
healthier lifestyle.
stress, sharpen focus, and improve sleep.
BEFORE THE WORKOUT 4. Refuel with simple carbohydrates
1. Fuel up on carbohydrates. Choose and proteins. After the gym, have a
foods that are easy to digest, like whole nutrient-dense snack or meal containing
grain toast with peanut butter or low-fat carbohydrates and lean protein, like
yogurt with fresh fruit. sweet potato and skinless chicken breast,
to replenish what was lost and help with
2. Start your workout hydrated. Refresh-
ment is found in the things we drink recovery.
and eat, so don’t stress too much about 5. Skip a day or two after intense workouts
meeting excessive hydration goals. to allow the body to adapt to the changes
Also, the average athlete doesn’t need created by exercise. Are you not feeling
supplements or sports drinks. Your best your best? Try a low-intensity activity ask the rdN:
bet is good old-fashioned H O. like yoga or even a walk to help stretch
2
3. Put in a few minutes of dynamic your muscles and relieve any soreness. WHAT KIND OF PROTEIN IS IN
stretching. To get your muscles, joints, Pay attention to your body because pain is IMPOSSIBLE™ MEAT?
and heart ready for strenuous activity, a signal. Move your body so that it will last The “meat alternatives” popping up in the
take five minutes to perform a series of a lifetime. Pre- and post-workout routines grocery refrigerated aisles contain plant
movements, from a quad pull with a tilt are essential to stay healthy, reduce risks of protein and provide a satisfying substitute for
to a traveling squat. injury, and connect you to your body. their animal protein counterparts. These meat
Source: alternatives derived from plant protein offer
AFTER THE WORKOUT texture and flavor similar to that of ground
https://www.uwhealth.org/news/dynamic-
1. Any stretch is good post-workout because beef or ground meat. Some products contain
it helps bring the body to a resting state. stretching-versus-static-stretching pea protein and soy protein, whereas others
However, warmed-up muscles welcome https://www.self.com/story/heres-what-a- have a mixture of soy protein and potato
the pulling sensation of static stretches, perfect-30-minute-workout-looks-like protein. These provide an excellent vegetarian
like side bends. https://www.self.com/story/8-things-to-do- alternative that can be grilled, mixed into
before-and-after-a-workout-to-get-better-results dishes like chili, or used in the morning as a
breakfast sausage. Either way, it is worth trying
if you are searching for a meatless alternative
to your menu.
ARE PLANT-BASED BURGERS
HEALTHIER THAN BEEF BURGERS?
While these plant-based beef burger alternatives
provide an excellent option for plant-based
communities, they are not necessarily healthier
than beef. The plant-based burgers are usually
made with coconut and palm oils, which are
saturated fats that should be limited. Instead,
look for veggie burgers that contain whole
ingredients like corn, rice, beans, and other
vegetables. A plant-based beef burger is a great
alternative to traditional meat occasionally, but
they are not nutritionally superior to regular
beef burgers.
Have a question? Send it to
eathealthy@brockco.com