Beyond Athletic with Ryan Jay Owens #23 6 Tips To Keep Your Body & Mind Healthy With RJO
Jan 21, 2015
Discover six essential tips for maintaining your body and mind health. Learn hydration strategies to implement before, during, and after workouts. Explore a two-stage post-workout nutrition plan that emphasizes recovery shakes and nutrient-rich meals. Dive into efficient training techniques and mindfulness practices for better focus. Plus, hear about the importance of continuous learning and mobility exercises to boost your performance and prevent injuries. Get ready to elevate your health game!
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Hydrate Before, During, After
- Drink 1L of water in the morning and another 0.5–1L 30–60 minutes before training to improve hydration.
- Sip small amounts during training and replace sweat losses with ~0.5L plus a pinch of salt within 5–10 minutes after exercise.
Two-Stage Post-Workout Refuel
- Use a two-stage refuel: a carbs+protein recovery within 30 minutes, then a full meal with protein, fats, antioxidants 60–120 minutes later.
- Include probiotics/prebiotics in your shake and prefer whole-food proteins like hemp, fish or poultry.
Build A Balanced Recovery Bowl
- Make a recovery bowl with protein, healthy fats, lots of veggies, and slow carbs (keep carbs ~20% of the bowl).
- Prioritize avocado, nuts, legumes, quinoa and dark leafy greens to rebuild muscle and restore nutrients.