Iron Mine 605

Excited for this partnership. We cannot wait to help these develop these young men. Go Bulldogs!

This Memorial Weekend, Iron Mine will be closed Friday night and Monday as we pause to remember those who gave everything for our freedom.

Morning classes are still on for tomorrow. 6a and 7a!

Have a great weekend! 🇺🇸

🚨🚨Sign up. Reach out with questions.🚨🚨

Two simple options to keep on hand:

Performance smoothie for an easy way to get in protein, carbs, and calories

Pre-workout protein muffins for something quick and portable

Both are easy to prep and fit into a consistent routine. Save this for later if you need straightforward ideas that work.

It must be Bunny Szn 🐰

54inch hurdle jumps 🆙
We also teach science at Iron Mine 📐 📏

READ CAPTION: REFUEL AND REPAIR. Don’t overlook this!

Training breaks your body down. Recovery is what actually makes you stronger, faster, and more resilient.

After practice or lifting and your post workout , your body is a little depleted.

Glycogen stores are lower
Muscle tissue needs repair
Inflammation is naturally elevated

What you do that evening helps bring everything back in the right direction.

Start with dinner: Include a solid protein source to support muscle repair. Add carbohydrates to restore energy and help your body shift out of that high-stress state. Get some fruits and vegetables in to provide vitamins, minerals, and compounds that help manage inflammation

Then think about the hours you’re asleep!

You’re going 7–9 hours without eating, so giving your body a slow-digesting protein before bed like Greek yogurt, cottage cheese, or casein can help provide a steady supply of amino acids overnight

It’s a small habit, but it can make a real difference over time

And of course, sleep matters too
That’s when a lot of your recovery processes are happening, including muscle repair and growth hormone release

You don’t need to be perfect with this but if you can consistently fuel and recover well at night, you’ll put yourself in a much better position to improve over the course of a season or off-season

Dinner Time!

After training, you’re dealing with muscle damage, elevated inflammation, and depleted glycogen. Your evening meal is what shifts you from breakdown → rebuild.

Anti-inflammatory foods matter:
- Omega-3s help regulate the inflammatory response
- Antioxidants reduce oxidative stress from training
- Micronutrients support muscle repair and immune function

Protein gives you the building blocks. Carbs restore glycogen and lower cortisol. But the quality of your food determines how well you actually recover.

You can hit your macros and still miss recovery.

Fuel the rebuild!