アンナ・ニコル・スミスさんのインスタグラム写真 - (アンナ・ニコル・スミスInstagram)「On a scale of 1-10 (10 being most) how sore are you right now?? 😅💪🔥 When I asked you girls how you’re feeling after day 1 of the challenge, the large majority said you feel SORE! . So here are my top tips for how to deal with and alleviate soreness: 1️⃣ Eat enough protein. When you work out, you are breaking down muscle tissue and it needs to rebuild in order to grow. If you’re not eating enough protein, your muscles won’t have the proper fuel they need to rebuild. The standard recommendation for healthy individuals who are strength training is 0.8-1g of protein per lb you weigh (or per lb of your goal weight if you have a significant amount of weight to lose) 2️⃣ Food quality. Your body is going to be able to recover much quicker if you are eating primarily whole, natural foods than if you’re eating processed or fast foods. 3️⃣ Foam roll. Think of it like a self-massage! It will hurt 😅 but in a good way... eventually. I normally foam roll after a workout and if I’m really sore, before bed as well. 4️⃣ Water intake. Dehydrated muscles take longer to recover! The current recommendation for women is 2.7 liters at a minimum, and then adjust according to activity level, environment, health, pregnancy/breastfeeding, and other needs. On the days I work out, I aim to drink an additional liter, so 3.7 liters a day. 5️⃣ Sleep + rest: Your body cannot recover properly without adequate rest. That includes not only nighttime sleep, but rest days as well! Allow each muscle group to recover for at least 48 hours, meaning don’t go hard on your legs (or any one muscle group) two days in a row. In addition, aim to have a MINIMUM of 1 complete rest day, if not 2 if you are strength training the other 5 days of the week. Rest days are growth days!! 6️⃣ Epsom salt baths! The magnesium can help reduce soreness. . Which one of these do you struggle with most? If I had to guess, it’s protein intake 😉 that’s the #1 thing I hear from you girls that is a struggle. I can share my top tips for getting more protein in your day if that would be helpful, too!! Otherwise, hope you’re all having a great day 4* of the challenge - go crush your workout if you haven’t already!! 💪🔥 #fbggirls」1月8日 1時47分