Have a long and intense training session ending close to lunchtime and not sure how to refuel well?  Consider some quality carbs such as pasta with good lean protein such as shrimp, chicken, or lean beef.  That’s a good power-recovery lunch that will replenish the glycogen stores (stored sugar fuel simply stated) and the necessary protein to help repair muscle damage.  A good spinach or arugula salad with some tomatoes, carrots… with a simple olive oil, lemon juice, and sea or kosher salt will provide some great vitamins, minerals, antioxidants, and electrolytes. Whenever we have intense training or racing, there is some minor microscopic tearing of muscle fibers; however, when adequately repaired and recovered – bounce back with new added strength and endurance.  The protein and recovery time will repair and help prepare you for subsequent training/racing in the days and weeks to come.  Also make sure that water is a major component for the remainder of the day.  Adequate hydration is a 24/7 deal; however, after a considerable amount of work, it becomes even more critical to recovery and cell repair.  For more tips, link up on either https://www.facebook.com/#!/pages/Coach-Parker/122623211181590?fref=ts

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