My cat is modeling the importance of really relaxing and getting some rest after a workout.  I had to do this the other day after running 4 miles the night before— I was really, really wiped out. This happens from time to time when you work out hard and often.  I had “mush brain” and was sore all over, and my injury in my elbow even flared up (inflammation’s something else).  So, I had to take a little time to recuperate.  First of all, I didn’t work out at all that day or the next, I just worked on the computer and didn’t move around much.  Secondly, I took a nap in the afternoon.  Naps are great for muscle recovery because it is the hormone DHEA that makes muscle recovery possible and the body only makes it while sleeping.  And, I made sure that I consumed extra glucose so that I could replenish my glycogen stores (you may remember that I talked about the glycogen replenishment in my last post).  And, as always, I ate lots of yummy vegan fruits and vegetables, which are all high in anti-oxidants and have tons of anti-inflammatory properties.  Finally, I iced my injured elbow.  Even though this injury is a couple months old now, I have been told that “tennis elbow” (what I have) may take up to 6 months to completely heal.  In the meantime, the best thing I can do to help the healing process (besides resting it and not lifting too heavy with that arm) is to try to quell the inflammation, when it flares up, with ice.  It really does help.

Here’s what I ate to restore my glycogen levels:

  • Breakfast (34 g protein): smoothie with a banana  frozen blueberries, frozen peaches, 2 cups soy milk (14 g protein), 1 scoop Berry Flavor Vega Sport Performance Protein (20 g protein)

NOTE: THE FRUIT AND THE SOY MILK CONTAIN NATURAL GLUCOSE AND VEGA CONTAINS ACTUAL GLYCOGEN. BLUEBERRIES AND PEACHES ARE VERY ANTI-INFLAMMATORY.  AND, BANANAS ARE HIGH IN POTASSIUM WHICH HELPS MUSCLES RECOVER FASTER.

  • Snack: 1 cup Walnuts (30 g protein)

NOTE: WALNUTS ARE HIGH IN OMEGA-3 FATTY ACIDS WHICH ARE VERY ANTI-INFLAMMATORY.

  • Snack: 2 boiled red potatoes (8 g protein) with lemon pepper, oregano, fresh basil and powdered garlic on top.

NOTE: POTATOES ARE A GREAT SOURCE OF STARCHY GLUCOSE WHICH IS VERY SIMILAR TO THE GLYCOGEN UTILIZED BY THE MUSCLES . AND, LEMON, BLACK PEPPER, BASIL, OREGANO AND GARLIC ARE ALL ANTI- INFLAMMATORY.

  • Lunch (30 g protein): White miso soup with 1 cup cooked spinach (5 g protein), 1/4 lb high protein tofu (25 g protein), onions, Asian mushrooms, and maki seaweed.

NOTE: MISO, GREEN LEAFY VEGETABLES LIKE SPINACH, ASIAN MUSHROOMS AND SEAWEED ARE ALL VERY ANTI-INFLAMMATORY

  • Dinner (45 g protein): 2 cups kamut spirals pasta (18 g protein) with several leaves of fresh basil, 1 cup spinach (5 g protein), 4 vegan meatballs (12 g protein), tomato sauce, dried oregano and powdered garlic.

NOTE: KAMUT PASTA IS BOTH HIGH IN PROTEIN AND GLUCOSE.  BASIL, SPINACH, OREGANO AND GARLIC ARE ALL ANTI-INFLAMMATORY.

  • Before Bed: large mug of chamomile and lavender tea with 1/2 cup soy milk (4 g protein)

NOTE: CHAMOMILE AND LAVENDER ARE BOTH ANTI-INFLAMMATORY AND SOY MILK HELPS RESTORE GLYCOGEN LEVELS.

  • Total: 151 grams of protein for the day and lots of muscle recovery “food-medicine”!

Oh, and last night, I was feeling better, but not wanting to put myself back in that depleted state again, I decided to take it easy with my workout.  I ran a mere 2 miles, did a lot of yoga stretching, 300 crunches, 4 sets of squats with 50 lbs of dumbell weight, and then I called it a day.  I took a nice bath and went to bed early-ish.  Oh, and I allowed myself several glasses of chocolate soy milk yesterday as well as several dates to enhance my glycogen stores.  Then, I was off to the Animal Rights Conference here in L.A. today.  That’s always an invigorating place to be!!!  ”What do we want?  Animal liberation!!!  When do we want it? Now!!!”  : )


 

2 Responses to Rest and Nutritional Recovery

  1. Hey Brenda,
    Hope your elbow is feeling better. Im a big believer in using anti- inflammatory foods as well.
    Heres the recipe I talked about.
    I change it up all the time using different things like pumpkin or applesauce instead of banana, or add a little coconut butter / shredded coconut for extra flavor.
    Enjoy :)

    Protein Muffins/ Brownies

    2 cp Almond Flour
    1 banana
    2 CP Unsweetened vanilla soy milk (or almond milk)
    1/2 cp Unsweetened Cocoa powder
    4 Scoops Sun Warrior chocolate Protein powder
    2 Tbsp Ground Flax Seed Meal
    1 cp Vegan Chocolate chips (Dark if possible)
    1/2 cp Stevia (0 calories )
    1 tsp vanilla extract
    1/2 tsp baking powder

    In blender mix soy milk, banana, ground flax and vanilla extract.
    Combine with dry ingredients and chocolate chips.Bake at 375 for 20-25 minutes. Makes 12 muffin/brownies
    Texture is best next day so I usually make these in the evening and let cool over night.
    For a more muffin like texture use 1 cp almond flour and 1 cp oat flour.

    Per serving (12 servings)
    Cals 255
    Carbs 24.33
    Fat 17.25
    Protein 12.75

    Have a great week!

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