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Foam roller + food = easy recovery from tough workouts. Just sayin' 😉
If you're having issues with DOMS (or post-workout soreness), go for a 15 minute walk (to loosen up for mobility) and stretch out on a foam roller for an additional 15 minutes. Eat a high-protein meal, take a hot shower and you'll notice a HUGE difference within a few hours without popping aspirin 👍🏼
Personally, I do it right before bed and it relaxes me like nothing else!
**Note: don't use a foam roller on your lower back... not enough muscle to prevent direct pressure to your spine **
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4030 kkal
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Lemak: 98,50g | Prot: 203,11g | Karb: 587,36g.
Makan Pagi: Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Malt-O-Meal Fruity Dyno-Bites. Setelah Sarapan: Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, V8 V-Fusion Peach Mango. Sebelum Makan Siang: Optimum Nutrition Micronized Creatine Powder, Winco Foods 1% Low-Fat Chocolate Milk, Now Sports Carbo Gain, Nature's Best Isopure Low Carb Dutch Chocolate, Coffee (Brewed From Grounds). Makan Siang: Fiber One Chewy Bars - Oats & Chocolate, Fiber One Protein Bars - Peanut Butter. Makan Malam: Nestle Toll House Vanilla Ice Cream Sandwich, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, Valu Time 1% Low Fat Milk, Hot Pockets Meatballs & Mozzarella. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...
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3331 kkal
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Latihan:
Istirahat - 45 menit, Pekerjaan Rumah Tangga - 15 menit, Peregangan (Yoga) - 15 menit, Volume Superset Workout - 1 jam dan 15 menit, Tidur - 7 jam, Menonton Televisi - 4 jam, Memasak - 45 menit, Bus Driving - 8 jam, Mandi - 30 menit, Mengemudi - 1 jam dan 15 menit. lagi...
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