Solo Session with Ryan Jay Owens
6 Tips To Keep Your Body & Mind Healthy With RJO
HYDRATE | Before, During & After Tips
Before Training: Mornings 1 L water & 30-60’ b4 workout 1/2-1L minimum (pee test = The darker it is yellow is your dehydration level basically)
*During Training: Smaller amounts more often… best. Super long or hard have fruit with lots of water in it but lower fiber.. oranges, mandarins, bananas, etc.
*After Training: 5-10’ 1/2L dep. on sweat with salt!
REFUEL | Post Workout Nutrition
FANTASTIC 4 = ENERGY + MUSCLE + HYDRATION + IMMUNE
KEYS: 30’ WINDOW Stage 1 + 60-120’ window Stage 2
STAGE 1 = 30’ WINDOW after training
Glycogen Stores ("energy reserves") (1.2g/kg of bodyweight of carbs OR carb/protein mix)
*RECOVERY SHAKE EXAMPLE + GUT HEALTH PREP = PRE/PROBIOTICS (greek yogurt higher protein/low fat versions best, miso, kimchi, and kefir) Pre (non = Garlic/banana/Leeks/etc
STAGE 2 = 60-120’ window after training
Protein, Protein Helpers, Fats (Omegas