Sunday’s activities done, recovery!
* Increase polyphenol intake. Supports immunity and High in antioxidants: Berries, spinach, green Tea and even dark chocolate (has to be 70% + cocoa) has high polyphenol content 👍
* Protein, spread it throughout the day, even at breakfast! Aim for about 0.3g per kg of body. Try to get a dairy source in if possible as this also is great for calcium.
* increase dietary Nitrates. These improve blood flow and also have antioxidants abilities. Foods high in Nitrates: Beetroot, rhubarb, spinach, rocket, cress. Sounds like a possible salad, maybe without the rhubarb 😉