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On The Rise: EXERCISE RECOVERY

Did you know more than 60 million Nutrition: Eating the right foods after a
Americans have gym memberships? Exercise workout is important. Replacing calories
is a huge part of many people’s lives because it burned during a workout helps your body
helps build muscle, increase stamina, improve recover and stay healthy. After a big workout,
fl exibility, and keep you healthy. But just as try eating a meal with lots of protein, like
important as exercise is recovering afterward. chicken, fi sh, or beans.
Recovery helps prevent injuries and lets you No good exercise session is complete without
get back to exercising sooner. Here are three recovery. Rehydrating, stretching, and refueling
key things to do for recovery: with a healthy meal will help you get the most
Hydration: When you work out, you sweat out of your workouts and feel better, too!
and lose water. Drinking water after exercising Source:
helps you stay hydrated. Most of the time, https://mcpress.mayoclinic.org/nutrition-
water is better than sugary sports drinks. fi tness/these-5-things-may-help-improve-
Stretching: Stretching for about 10 minutes recovery-after-a-tough-workout/
before and after a workout helps reduce the
chance of injury and improves your fl exibility
over time.

Micros and Macros: GRAINS

Did you know that grains are part of what we more fi ber, but some people claim that it has
eat every day? They’re a broad category with more fl avor.
many health benefi ts. Let’s explore some of CORN: A starchy grain, non-refi ned corn has
the more popular ones.
plenty of carbs and vitamins C, B1, and B9.
WHEAT: Wheat is the most common grain It’s also naturally gluten-free, which makes it
used to make fl our in many countries. It a great alternative to wheat for people with
is most nutritious in its whole grain form celiac disease or gluten intolerances.
and has protein, fi ber, and minerals such as OATS: Oats are high in fi ber and are the
potassium, zinc, and selenium. Without the only natural source of an antioxidant called
germ and bran, refi ned wheat has less fi ber avenanthramide, which can protect against
and vitamins than whole wheat. However, heart disease. They’re also higher in protein
refi ned wheat is fortifi ed with vitamins and than most other grains.
minerals and can be easier to digest than
whole wheat. Grains are an important part of diets around
the world. They are fi lling, full of nutrients,
RICE: Rice is a popular grain in Asian and and come in many di erent forms, so they are

African countries. Similar to wheat, rice’s great options for people searching for simple

nutritional value is a ected by refi ning. and interesting options for balanced diets.
Brown rice, which has more of the plant’s
natural components, has more nutrients than Source:
white rice. However, they both o er plenty https://www.healthline.com/nutrition/foods/corn

of benefi ts and have nutrients like iron and https://www.healthline.com/nutrition/foods/oats
manganese. Not only does brown rice have