Nutrition & Hydration Matter - Monday, September 29th, 2025

Nutrition & Hydration Matter

As we mentioned last week, we’re going to do a better job talking about Nutrition. Which will start with some blog posts.

Your Nutrition and Hydration matter when it comes to training. We’ve all been there, waking up the morning after a tough WOD and feeling that familiar ache every time you move. That soreness has a name: DOMS (Delayed Onset Muscle Soreness). It’s a normal part of training, caused by tiny tears in your muscle fibers that rebuild stronger over time. While soreness can’t be avoided completely, how you fuel and hydrate your body makes a big difference in how quickly you bounce back.

Nutrition for Recovery

1. Protein
Protein is the building block of muscle. Aim to have a good source of protein in the hours following your workout, think chicken, eggs, Greek yogurt, or a protein shake. Protein helps repair those muscle fibers so they come back stronger.

2. Carbohydrates
Carbs often get a bad rap, but your muscles rely on glycogen (stored carbs) for fuel. After a workout, refueling with carbs, sweet potatoes, rice, oats, or fruit can help replenish what you’ve burned and supports recovery. Pairing protein and carbs together post workout is the winning combo. (When we talk carb, also think clean carbs.)

3. Anti-Inflammatory Foods
Soreness is linked to inflammation. Adding foods rich in antioxidants and omega 3s can help:

• Berries, cherries, and oranges

• Leafy greens

• Salmon or other fatty fish

• Nuts and seeds

Hydration for Recovery

Soreness feels worse when you’re dehydrated. Water alone may not be enough if you’re a heavy sweater, especially during intense training or hot weather. That’s where electrolytes come in.

Electrolytes like sodium, potassium, and magnesium regulate muscle contractions and fluid balance. If they’re out of whack, you’re more likely to feel crampy, fatigued, and slow to recover.

Products like Sodii Hydration or other electrolyte mixes can help replace what you lose in sweat without added sugar. Staying on top of hydration not only makes you feel better after workouts, it also sets you up for stronger training tomorrow.

Putting Nutrition and Hydration together

• Eat a balanced meal or snack with protein + carbs after training.

• Add in colorful fruits, veggies, and omega 3 rich foods to fight inflammation.

• Stay hydrated throughout the day and replace electrolytes when needed.

• And of course, give your body time to rest and sleep, since that’s when the real recovery happens.

Soreness will always be part of the process, but with the right nutrition and hydration habits, you’ll be back to moving well, and ready for the next WOD, faster.

Monday, September 29th, 2025

Focus:

Bench Press
2 - 2 - 2 - 2 - 2 - 2

Push Press
2 - 2 - 2 - 2 - 2 - 2

WOD:

5 Rounds
15 Sec Max Cal Assault/echo bike
2 Length Sled push High/Low

Rest as others go,
increase weight each round

Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri