Dec 6 2021 | by Kimberly Bowman, MS, CNP
Way to go Challengers, you’ve stepped it up and accomplished so much over these past few weeks! While you may be feeling fatigued as you approach the Challenge finish line, now’s the time to make these final sessions count. Oftentimes, the more you push your body out of a comfort zone the harder it can be to stay consistent. However, staying focused and accountable to your routine will help you maintain training progress throughout Challenge maintenance as well.
Why is recovery essential for positive training adaptations to occur?
In order to make the most out of Challenge maintenance, it’s important to give yourself some time to rest and recharge. Without adequate recovery it can become difficult to sustain a high-level of training both mentally and physically. One of the most effective ways to support recovery from a strenuous training session is by prioritizing recovery nutrition. Especially with the holiday season fast approaching, it’s important to prioritize quality food after a workout while avoiding processed, fast foods that offer little nutritional value. This will not only keep you feeling energized so you can maximize training intensity but it will keep your immune system functioning efficiently so you can stay healthy over the holidays.
Benefits of prioritizing recovery nutrition
Now, recovery nutrition doesn’t just consist of post-workout protein shakes. It’s about nourishing your body with plenty of nutrient-dense food throughout the entire day including whole grains, organic fruits and veggies, healthy fats, and quality plant or animal-based protein. It also means utilizing your Challenge custom meal plan and recipe portal as a resource during maintenance so you stay on track and accountable to a consistent healthy eating routine. This will help you avoid those mid-day cravings for sugary, processed snacks. Fuelling up with quality food between training sessions also ensures your body can replenish lost energy stores, increase muscle tone, and boost satiety. It also plays a large role in boosting metabolic efficiency and allows those positive physiological changes in body composition to occur! To help you maximize your results, our F45 nutrition team has noted 3 NEW Challenge recipes (Mainstream, Vegetarian, Vegan options) that make an ideal recovery meal.
NEW Challenge Post-Workout Recovery Recipes
Mainstream: Spiced Egg and Black Bean Burrito
Serving Size: 2
Calories: small: 347 | med: 452 | large: 704 | extra large: 899
Ingredients
2 small wholegrain wrap
½ tsp olive oil
2 medium eggs
½ tsp cumin
½ tsp ground coriander
Pinch Himalayan salt
50g tomato, diced
100g canned black beans, rinsed and drained
50g green bell pepper/capsicum, diced
40g brown onion, diced
30g frozen corn kernels
40g avocado, diced
20g baby spinach leaves
Vegetarian: Coconut and Turmeric Scrambled Eggs
Serving Size: 1
Calories: small: 344 | med: 448 | large: 695 | extra large: 893
Ingredients
40g baby spinach leaves
20g shallot, chopped
1 ½ tsp olive oil
3g ginger, grated
2 medium eggs
1 tsp turmeric
8g desiccated coconut
60ml canned coconut milk
Pinch himalayan salt & pepper
Vegan: Chocolate Orange Protein Pancake
Serving Size: 3
Calories: small: 359 | med: 451 | large: 702 | extra large: 898
Ingredients
Pancake
1 medium egg
100g whole-wheat or wholemeal flour
50g Chocolate vegan protein powder
220ml unsweetened almond milk
1 ½ tsp baking powder
½ tsp cacao powder
Zest from half an orange
Chocolate Sauce
25g almond butter
1 tsp cacao powder
45ml maple syrup
Juice from half an orange
Toppings
60g unsweetened plain greek yogurt
60g strawberries, sliced
Related articles:
- Balancing the Challenge and your lifestyle
- Maximize your fitness goals with this essential nutrition guide
- Why are rest and recovery so important during Challenge Phase 4?
Recipes by Greer Calabro, F45 Recipe Developer
