Sunday morning exercises

Nice Saturday — swim + sauna + plant protein is a very recovery-oriented combination. Given how much racquet sport volume you’ve had lately, that was smart.

Edamame vs. Tofu — what’s the difference?

Both come from soybeans, but they’re quite different nutritionally and physiologically.

🟢 Edamame

• Whole immature soybeans

• Higher in fiber

• Slightly lower protein per calorie than tofu

• Slower digestion → steadier blood sugar

• More intact micronutrients (folate, vitamin K, magnesium)

Typical 1 cup cooked:

• ~17 g protein

• ~8 g fiber

• More chewing → more satiety

⚪ Tofu

• Processed soy curd (soy milk coagulated)

• Higher protein density

• Lower fiber

• Easier to digest, absorbed a bit faster

• Calcium often high (if calcium-set)

Typical 7 oz (200 g):

• ~20 g protein

• ~2 g fiber

For you (given swim + pickleball/tennis volume):

• Edamame = great for recovery meals earlier in the day.

• Tofu = efficient post-workout protein, especially if you’re targeting muscle maintenance (you mentioned muscle mass increase recently).

You did a good combination — potato for glycogen, tofu/edamame for protein, sesame for fats, cauliflower for micronutrients.

Sunday Morning – Planet Fitness Plan

Since:

• Friday = pickleball + strength

• Saturday = swim + sauna

• You’re stacking racquet sports most weeks

Sunday should be joint-friendly strength + core + posterior chain, not arm-dominant pushing.

Goal for Sunday:

• Reinforce hips and back (protect elbow/shoulder)

• Core stability for racquet sports

• Moderate load, not max strength

Option A: “Athletic Reset” Session (45–60 min)

1️⃣ Lower Body Foundation

• Leg Press – 3 x 12 (moderate, controlled)

• Assisted Split Squat – 3 x 8 each leg

• Hamstring Curl Machine – 3 x 12

2️⃣ Posterior Chain

• Back Extension – 3 x 15

• Cable Pull-Through or Light Romanian Deadlift (if available) – 3 x 10

3️⃣ Core Stability (key for pickleball positioning)

• Pallof Press – 3 x 12 each side

• Deadbug – 3 x 10

• Side Plank – 30 sec each side x 2

4️⃣ Light Upper Back (protects shoulder/elbow)

• Seated Row – 3 x 12

• Face Pull (cable) – 3 x 15

Avoid heavy curls/triceps presses Sunday — your arm has had volume recently.

If You Feel Very Fresh

Add:

• 10 minutes incline treadmill walk

• Or light bike to flush legs

Keep HR aerobic, not high intensity.

If You Feel Slightly Tight

Instead:

• 20 min elliptical

• Mobility circuit:

  
  

  • Hip flexor stretch

  • Thoracic rotation

  • Shoulder band external rotations

  • Glute bridges

• 
  

Why this works for you

From your recent pattern:

• You perform best when strong but not inflamed.

• Swimming gave you flexibility and “firm not stiff” muscles.

• This Sunday session reinforces structure without draining CNS before next racquet session.

If you tell me whether Monday is tennis or pickleball, I can fine-tune the load to optimize performance.