What you eat after your workout is as critical as your pre-workout nutrition. The food you take after a workout plays a significant role in muscle repair, growth and overall recovery. Health expert JJ Virgin shares what you need to take and why it’s important to do so.

After your workout, you’ll want to combine carbohydrates with protein. This pairing helps support muscle repair and growth. It optimizes recovery by replenishing the glycogen stores that your body uses during exercise.

Studies indicate that the synergistic effect of carbohydrates and protein is more efficient at restoring muscle glycogen than carbohydrates alone. This combination aids in muscle repair and can improve performance in workouts, even up to 60 hours after the initial exercise session.

Combining carbohydrates and protein also enhances muscle protein synthesis during and after your workout, optimizing muscle repair and growth. Moreover, it contributes to the broader context of whole-body protein...

What you eat before and after a workout will affect your performance and recovery. According to fitness expert JJ Virgin, eating the right balance of nutrients before a workout can provide you with the energy and strength necessary to perform at your best. After exercising, your focus should shift to recovery, which involves repairing muscle tissues, replenishing energy stores, and reducing inflammation. Here are her tips on what you need to know about the food you should eat before working out.

• Eating the right foods before working out boosts your exercise effectiveness. The right pre-workout fuel impacts your performance, how your body builds muscle and burns fat, and your overall health goals.
• Carbohydrates are essential for energy before resistance training. Choose slow-releasing, low-glycemic carbs like berries or sweet potatoes to keep blood-sugar levels steady, ensuring consistent power and performance.
• Research indicates that a mix of carbohydrates and protein better...

This week we thought we’d dive into a few simple and practical ways to improve your health, lose unwanted fat and rev up a sluggish metabolism.

At RISE we focus on small steps that lead up to remarkable results and following these five foundational tips will lay the groundwork to transform your health - one step at a time. 

#1 Eat a Diet Rich in High-Quality Protein

A diet rich in high-quality protein is a proven way to reduce your cravings and burn extra fat. In fact, research indicates a diet high in quality protein is associated with a lower percentage of belly fat, leading to increased muscle mass and a higher metabolic rate. 

RISE healthy proteins include chicken, turkey, beef, bison, lamb, eggs, wild- caught fish (check out www.seafoodwatch.org) and plant-based proteins like lentils, quinoa, tofu, and tempeh. 

#2 Increase Your Intake of Healthy Fats

You may be thinking this seems counterintuitive. However, increasing your intake of healthy fats keeps...

Here are a few of our favorite Labor Day recipes that we have rounded up for the weekend festivities.

Flank Steak with Chimichurri sauce

 Ingredients

1/3 cup soy sauce

1/3 cup lemon juice

½ cup olive oil

¼ cup Worcestershire sauce

1 tablespoon minced garlic

2 tablespoon Italian seasoning

1 teaspoon pepper

½ teaspoon salt

11/2-pound flank steak

Chimichurri Sauce

 ½ cup parsley

1 cup cilantro

2 tablespoon fresh oregano

3 cloves garlic, minced

½ cup red onion chopped

¼ cup red wine vinegar

½ cup olive oil

Salt and pepper

Pinch of red pepper flakes

 Directions

 In a food processor add all the chimichurri ingredients. Pulse until combined and smooth. Serve immediately or refrigerate up to two weeks.

1. In a small bowl, whisk together all the ingredients. Add steaks to a resealable zip lock bag and marinate for 2 hours or overnight.
2. Turn the grill to medium high heat. Add the steaks. Cook steaks to the desired doneness.
3. ...