How to Replenish After a Crazy Sweaty Power Hour

It’s that “hell yes” feeling after you’ve just pushed through a Power Hour. Your lungs are burning, your arms and legs are shaking; you are dripping sweat. YOU DID IT! Now, you get to move on with the rest of your day feeling great (after a shower of course!). But don’t forget that your body has just gone through some intense training and lost a lot of sweat, so you need serious replenishment.

If you push yourself hard enough in a TITLE Boxing Club workout, you probably use up your muscles’ stored glycogen which is your body’s fuel source, break down muscle due to the intense resistance training and sweat up to 1-2 liters plus lose electrolytes in the body. Um, let’s fix that!

Here’s how to replenish and restore what you’ve lost so you can start gaining results:

1.    Replenish Glycogen

• Consume foods that have a high glycemic index within two hours after your workout to replenish depleted glycogen levels in the muscle.
• High GI foods raise your insulin levels, which allows protein, carbs and other nutrients to be delivered to your muscles.
• Choose a carbohydrate beverage mixed with a scoop of protein powder to refuel your muscles.
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2.    Rehydrate with Water

• Drink half your body weight in ounces of water throughout the day to stay hydrated even before you hit the bag.
• Drink 8-10 ounces of water throughout your workout and the same amount within 30 minutes after your workout.
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3.    Balance Electrolytes

• Drink at least 12 ounces of an electrolyte replacement drink after your workout.
• Reducing your sodium intake in general can help increase your body’s ability to retain sodium during exercise.