www.healthandhart.com Joanne Hart

Recovery is just as important as the run itself! It means you're fit to train at your next session.
Here’s how to bounce back faster with the right nutrition and yoga!
Nutrition Tips for Recovery 🍽️
⚡Protein: Helps repair muscles – think chicken, eggs, lean meat, tofu, or lentils!
⚡Carbs: Replenish glycogen stores – sweet potatoes, quinoa, or rice are great choices.
⚡Hydration: Rehydrate with water or coconut water (watch for additives in some versions), and add some electrolytes if you had a long run.
⚡Anti-inflammatory foods: Cherries, ginger, and turmeric may reduce muscle soreness.
Yoga Poses for Recovery 🧘♂️
💡Downward Dog: Stretches your calves, hamstrings, and back—great after long runs! Avoid if you have glaucoma.
💡Child’s Pose: A deep rest for your hips, quads, and back, helping ease tension. Use blankets under ankles if you need cushioning.
💡Pigeon Pose: Opens up the hips and relieves tightness in the glutes. A block or blanket under your backside helps balance the pose.
💡Twists: Release tension in the spine and help stretch the back. Contraindicated for pregnancy.
Advanced Tip: Combine both for a full recovery! 💪
Fuel your body with the right nutrients, then ease tension and increase flexibility with these yoga poses.
💬 Want to know more about recovery? Drop me a message or book a FREE chat at www.healthandhart.com
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