Iron Mine 605

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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!

Training creates the stimulus. Recovery is where the adaptation actually happens.

The 25–50–30 rule:
• ~25g protein to maximize muscle protein synthesis and reduce post-exercise breakdown
• ~50g carbs to accelerate glycogen resynthesis and restore muscle energy
• Within ~30 minutes when muscle cells show increased insulin sensitivity and nutrient uptake

This isn’t meant to replace a full meal. It’s a rapid recovery bridge to start the repair process.

For athletes training hard or practicing daily, that early protein + carbohydrate intake helps maintain power output, speed recovery, and limit accumulated fatigue across the week.

Then follow it with a real meal 45–60 minutes later that includes a larger protein serving, carbohydrates, and micronutrients to fully replenish glycogen and support ongoing tissue repair.

Stimulus → fuel → adaptation.

Proud to be helping power the 7v7 Miners this season!

It is incredible to see the Iron Mine logo looking so sharp on these new jerseys. We are honored to support the team and can’t wait to see this gear in action on the field!

This is why we track everything.

When Brason attended his first Under Armour Next camp (Slide 2), we had only worked together for one week. That was the starting point.

One year later:
5.21 → 5.07 (40 yd)
4.86 → 4.59 (Pro Agility)
+4.2 inches (Broad Jump)
18.12 mph top speed
1.86 -> 1.38 (10y split)

Speed improved. Power improved. Change of direction improved.

Elias finished 3rd in the state (165) with a 980 lb total.

Since the Dell Rapids, only 30 days ago, he added 65 lbs to his total, including a 50 lb jump in his deadlift, and the kid has been dealing with some hamstring issues. Smart adjustments, consistent work, and showing up when it mattered.

At the end of the day the best competition is yourself. Increasing your total like that in a short window is impressive.

Great job by the entire team and coach .

Just getting started. 💪

PRIME YOUR ENGINES!

60–90 minutes before training, pair easy-to-digest carbs + lean protein to top off glycogen and support muscle performance.
**This is the one window where I recommend staying away from fiber and keeping fats as low as your taste preferences allow because both slow gastric emptying and redirect blood toward digestion instead of your working muscles**

Think: yogurt and fruit, turkey and applesauce, cottage cheese and pineapple for quick energy without GI drag.

Fuel smart so the blood goes where it belongs: your muscles, not your stomach.