Andy Hnilo Shares Post-Workout Recovery Tips & Meal

Hey, guys. How's it going? I thought I'd do a little demo on what I do post workout, little post workout fuel, if you will. So, yeah, so what I have here, I mean, it's so important to get something in the tank, so to speak, post workout within 30 to 45 minutes. And I mean, if anything beyond that, now you're actually starting to take away from what you just did to your body. I mean, if you just beat it up in the gym, you may as well reap the benefits of it, you know, I mean, the worst thing you can do, one of the worst things is not eat. I mean, I know people very close to me, I'm not going to call you out, but they just kind of, you know, go home and wait a little bit. You got to act quick. 30 to 45 minutes. I mean, just. I just got back what. So now I'm right around 30. So here we go. So that's just want to say it's very important to replenish, you know, just what you just did in the gym. You got to get a, you know, fuel the body what you just essentially lost. So if you were in the sauna like I was, I'm a little depleted in minerals, so it's important to get that good. The electrolytes, but also sodium intake as well through things like Himalayan salt. So I'm going to go through that. So what I do, I just missed step one. So what I like to use is Vitacost wild sardines. This is an olive oil and a little chili. So good. These are my favorite sardines and I don't work with them. They're just awesome. So, yeah, throw that into a little bowl and then one organic avocado. Hope you guys are enjoying your Saturday. What's up, Andrew? Let's see. Avocado. I just, you know, scoop it out and this is something you can do. You can have made throw it in a little Tupperware and if you're on the go, just keep it in the car. Keep the Tupperware closed because I've made that mistake. Have a smelly car for a little bit or for long time. You guys have any questions? Fire away. Hey, what's up, Patrick? What's up, Kelly? Organic broccoli sprouts. So, so good for you. Like $2.99. And I mean, you take one of these out every other day. I can't even tell you the benefits that you're doing to your body. I mean, it's. It's incredible for you, broccoli. Sprouts, Trader Joe's. Hey, Henry. How you doing, man? What's up, Chris? Lost you at sardines. Yeah, I know. Hey, I'll tell you what, I lose a lot of people at sardines, but let me tell you, I mean, just the. The mineral content, believe it or not, they're. They're loaded in good fats, protein, calcium, phosphorus, CoQ10, and so much more. But, I mean, it's just you got to find a good sardine that you like, and they're out there, but there are only a couple of them. Wild Planet. And I use Vital Choice. Wild planet's about $2 cheaper. Vital choice is that much better. Wild Planet is very good. And they're. They're everywhere. Wild Planet is heavily distributed now. You can even get them on Amazon and have them sent to you. So this is. This is all for benefit. So this is four cloves of organic garlic. I don't think I'll be getting too close with anybody today. So we'll see. I mean. I mean, it's extremely beneficial for internal, which is. That's what it's all about, right? Chop that up. Throw that in there. Of course. Cayenne. Where are you? Yes. So I took the little top off because I just mowed through cayenne. I'm going to say I probably do about a half teaspoon. That's a lot. But I just. I love spicy food. Himalayan salt, habanero. More and more is coming out on habanero. So it's. It's a thermogenic fat burner. I mean, it really heats up the body, so, you know, you're burning up a little fat. I mean, it's. You take out the seeds, though. Make sure you take out the seeds. That's where all the heat is held. Just dice it up. I'll just kind of. But there, I did read. Read something recently about the benefits of habanero. God, I wish I could bring it. I'll put. I'll put a little link to it. It's very hot. I mean, you have to like spicy food, so you don't have to. Have to include that, obviously. I just like to do it. Botija. Pitted Peruvian botia of black olives loaded in oleic acid. Great fat. Great for the heart. Healthy. About a handful of those. That's so good. And then beetrout. So this will help digest all that and help clean out the gut. Biome. Who do we have here? Hey, what's up, Mitch? Oh, thanks, man. So I do probably this Is really good. I'm addicted to this taste and I'm glad that I'm addicted to this food. Particularly beet kraut by. What's the brand here? Pickled Planet. Amazing stuff. God, beets are so good for you. And this also has ginger and cabbage. I mean look at that. You know how colorful that is. Look at that, Chris. You don't even see the sardines down there. You definitely won't taste them. I mean you just mash it all up. Mash it all up. And I mean I have this. It's my post workout deal. So it's usually either that or that or I'll go a coconut milkshake with raspberries, cherries, blueberries and oh yeah, here we go. So another big thing. Glutamine. Glutamine for recovery. Huge. So important just to help connect the tissue. What I do, I do a teaspoon. It's kind of a lot, so work your way up. Teaspoon 2.2 grams. So it's 2200 milligrams. That's actually not that much. Some people do 10 grams a day. So 10,000 milligrams a day. So I probably do half that. So 4400 milligrams a day. That's not that bad. That's not that much. It's definitely not bad. It's incredible for you. Let me find a spoon. So yeah, I usually have a teaspoon measurement, but I'm just gonna guess here because I've been doing this for a long time, maybe a little bit more. And the brand here is now. Now nutrition. I really trust them. I've been using them for, geez, 10 years. I love. Yeah. Start off with now arginine and glutamine. They were the first two things that I ever did or used for supplements. And then I just started just falling in love with how I felt. And then. So what I have here is three Magtech and that's the brand is Natural Stacks Magtech, three Bio Creatine Natural Stacks as well. They're an open source transparent company. And I mean that's. Nobody does that. I mean that's amazing. I trust them. And they'll tell you the exact milligram doses of what's in there. That's unheard of. So props to them. And then revitalize. That's my company. I just do that because of the nice ashwagandha content and blood building content to help circulation and absorption of all this. So that. And yeah, glutamine actually doesn't taste like anything. Actually has a little sweetness to it. So if you want to throw that in your protein shakes post workout. Yeah, it's not bad. This is just water and gluten. I don't think it's bad. So others may. Anyway, that's it. Anybody have any questions or anything, just go answer my phone and got a notification you were live. What's up? I agree, dude. Hey, Leroy. I was just in Colorado. I love Colorado. How to reduce coracol. You mean cortisol. You mean cortisol, Myra. I'm liking it. Good info. Hey, you bet, man. Anytime. Chris. Thanks for stopping by. How to reduce cortisol, man. Spikes cortisol. It's a stress reactor. So, you know, I mean reducing inflammation. Diet grains, dairy. Are you eating a lot of sugar? Are you near man? I mean, yoga? I mean, these are stress. These are things that just, you know, to release cortisol, cortisol spikes. I mean, are you eating a lot of grains? I'd have to look at your diet. I mean, I'm definitely not like a, you know, a doctor. This is all opinion stuff here. But spiking cortisol, it's like our natural fight or flight reaction, right? And so that is usually our body's natural response to putting it through stress. Ashwagandha, but not sure about it. Absolutely. Yeah. Ashwagandha is a great one. Ashwagandha is a great one. Yeah. No, I didn't say what else. L Theanine. I think this is all my opinion. L Theanine. It's an amino acid. It's great. Calming pearl powder. Awesome. Hey, Brandy, what else? I know I'm missing like a huge one. Astragalus. A lot of the big Chinese herbs. You were in Sioux. How did I miss out? Would have loved to train with you at Red Rocks. I was at Red Rocks. Shoot, man. Yeah, I was there. I was there Saturday, the whatever. That was two weeks ago today. It was awesome. Love Colorado. I can move there for sure. Are you eating a lot of red meats or more fish or just staying non analogous? What was the name of the company you'd been buying supplements from? Okay, so Mac is awesome. Okay. Yeah, you're right. Giovanni. Yeah, good call. Mac is great for cortisol release. Hey, and if anybody out there has any opinions to help Myra out with the cortisol response, fire away because I. I mean, it's all coming. Gelatinized maca, would you say to Giovanni? I would say gelatinized maca. I actually have it right here. Soul organics I like that brand. Yeah. You know, it's all, you know. Also, Himalayan salt, I believe, is good for just balancing out adrenals and things like that. Adrenal health is so important in maintaining, you know, maintaining a good cortisol response. So that's one of them. Himalayan salt. The good Ayurvedic herbs, Chinese herbs. They're out there. He shou Wu schizandra. My sister, I think she had a little. She needed some help with her, you know, balancing out hormones and things like that. Adrenals and Chinese herbs really helped her. Yeah. Easier on the belly. Yeah, for sure. And then also to digest, get the full benefits of the maca, I think gelatinizes a lot better. I've always heard that. As opposed to raw cortisol, makes it hard to stay trim. Have you had your thyroid checked? Acupuncture and sleep, right? Yeah, acupuncture. Huge. Have you had your thyroid checked, though? Not Myra. Let me get back. What was I just talking to? Who's. Oh, I'm sorry. Yeah. Who just asked me a question up here. Dang it. I got my phone on this little stand and. Hey. Thank you, Valentina. I appreciate that. It's a nice thing to say. How much water do I drink in a day? A lot. Hey, Heather, how are you? You know what I'll do? I'll spring my computer over, read the questions right here. How much water do I drink in a day? You know what I go through? Is that Okay, I go through three Gerol steiners. So those are what, 25 ounces. So three times 25.75.8. It's 25.8 ounces. And then three. So around 77 ounces of just Gerol Steiner. And then on top of that, I'll do. I have my water tank right here. It's not a tank, it's just a jug. But let me see here. And then I'll do. So three. Right around a gallon, I would say right around a gallon. I have a lot of coffee, too. I mean, just in the morning. Let me see. Dang. I don't know why this thing isn't. Someone asked me about. I believe it was fish and red meat. So what I do is I try to rotate the proteins, especially if it's like a flesh protein. And in that case, red meat looking beast. Thanks, Charles. So, yeah, I mean, and I rotate that. I rotate the fish, too. So if it's like I had a wahoo recently because remind me of a trip to Florida. God, I gotta eat. But whatever I'LL eat hopefully soon. But yeah, so. So wild salmon, I stay away from the high mercury fish. Tuna, I guess technically wahoo is high mercury, but man, it's so good and. But I rotate that in. So if I'm gonna go beef next day, I'll try to go with the softer protein, maybe eggs or something like a wild sockeye salmon, coho, something like that. Always keep it wild, not farmed. Stay away from tilapia, man. I was at this conference recently and they use fish collagen. They were selling collagen protein powder and I just asked them what their source was and they mentioned farm raised tilapia and some Southeast Asian area. And I was immediate. I mean, I left, but politely, politely left. But I mean it's just like at least go next level if you're gonna have that. I mean, I'm sure they're so big that they just have a manufacturing plant for tilapia, but man, I mean, I just. Yeah, so stay away from tilapia. It's a, It's a bottom feeder. One of the most toxic fish, just very, very. They eat anything dirty. Not a clean fish. Just go optimal with that. Stay away from that. What are some other bad ones? Anything. Farm, definitely, but just. Yeah, the snappers. Snappers, not that, but yeah, snapper, like the high mercury fish. Halibut, tuna, swordfish, thresher shark. Swordfish is. Yeah. Tastes so good, but yeah, it's horrible for you, I mean. Yeah. And if you're going to go that route, make sure you have some good cilantro extract with you that helps metabolize the mercury, so. And heavy metals. Thank you, Wendy Myers, for pointing that out to me. I bring it with me when I eat sushi. Garo, Garol, Steiner, Melinda. Cortisol makes it hard to stay trim. Yeah, I agree. I would get the thyroid checked for sure and then work on acupuncture and, you know, identify what you're eating and then also how much sleep you're getting. There's just so much that goes into it. And then look into adaptogenic herbs and Chinese herbs, Ayurveda. I mean there's just so much there that are just going to help release inflammation. Just get the mind right. And like you said, ashwagandha is great. So. Yeah. So I just. Hmm. My computer's not keeping up with me here. Yeah. If you guys have any questions, I gotta eat, so. Fire way down here. I'll be around all afternoon and just thought I'd give you a little. Just an idea of what I do Post workout, food wise and supplement wise. Reishi. Oh, here you go. Oh, here are the questions. Yeah, okay. Reishi. Yeah, good call. Reishi. Chaga. Cordyceps. Yeah, I mean that's why I take the revitalize because those are both in there. Jalapeno have same benefits as habanero. I'll look into that. What's up, Kelly? But the tough thing is those big jalapenos, I don't know where you're getting there. They're also one of the most pesticide filled. Hey, thanks Jeff. Trying to get like you, man. Hey, congratulations on everything that you're doing too. It's awesome. I. Let's see. Yeah. Jalapeno is like one of the most heavily pesticide filled vegetables. You gotta watch out. I mean the, the dermis of the. The jalapeno just absorbs all those pesticides because a lot of the birds and bugs and stuff like that will go around and peck at it. So they have to fill that thing up so it doesn't get eaten. That tomatoes, bell peppers, you gotta watch out for that. Those are apples. Some other ones, the ones that just have their outer strawberries, raspberries, the berries. I mean, get all those organic. So if you can find organic jalapenos, I believe they have good vitamin C content. But I don't think that they're at the same level. Habanero. I think they have a higher heat level which is why I take them and try organic. Locally grown all the way, bro. Hey, well if that's the case then, then yeah, for sure. If you can find habanero, I would go that route. We need an Andy witch. Let me know. Hey, you let me know. I am all in. All in. If you're serious. I already know what I'd put. I already know what I would put in it. On it. If you're serious, man, I am all in, Jeff. All in. That would be an honor. 100%. So yeah. Alright guys, I gotta eat. Hey, thanks for everyone who stopped by. Hope you got something out of this. And I'm happy to answer any questions if you have any more. All right, have a good Saturday. See you.