5 things to get the most out of each workout

If you want to get the most out of your workout beyond working just hard enough here are some things to consider.

1) Get to your workout nutritionally ready. Make sure that you've had a healthy snack 2-3 hours before your session. You'll have the energy needed to get through your session

2) Make sure that you are hydrated. This is especially important if it will be hot and humid. It is scientifically proven that lack of hydration negatively impacts perfomance.

3) After your workout, eat. Many people talk about not being hungry after a workout, but the first 30-45 minutes are very important to help initiate and speed up recovery. This should be a healthy balance of carbohydrates and protein. A smoothie made with 1 cup almond/soy mil, one banana, 1/2 - 3/4 cup of fresh or frozen berries, 1-2 tbs of Greek Yogurt, and protein powder is a great post workout recovery drink that is easy to consume, and even easier to make.

4) Cold water bath or shower. This is a great way to help reduce inflammation and flush out the lactic acid in your muscles. Sit in a tub in cold water for about 15 minutes. Go as cold as you can tolerate. If you don't have a bath alternate cold/warm water from the shower. Then have a warm shower/bath, then stretch.


5) Sit down or lie down. I once heard a pro triathlete say that they never stand when they can sit, or sit when they can lie down. The idea being that staying off your legs will keep them fresher.

I hope these help you with your training and progress.

Until next time, keep tri'n.