Recovery is where progress happens
It’s when your body repairs, refuels, and adapts—turning training effort into improved performance. The right nutrition is key to making the most of this process.
Carbohydrates
After prolonged training, your muscle glycogen stores are depleted, leading to fatigue. Consuming carbs post-workout helps replenish these energy stores, speeding up recovery and ensuring you’re ready for your next session.
Protein
Training causes muscle breakdown, and protein provides the amino acids needed for repair and growth. Proper protein intake after exercise reduces soreness, accelerates recovery, and enhances adaptation to training.
Balancing these nutrients post-training is essential for optimizing recovery and long-term performance.
How to Refuel for Better Recovery
Proper recovery starts with the right nutrition. Refuel with carbs, protein, and electrolytes to restore energy, repair muscles, and stay hydrated.
Refuel Fast
Your body absorbs nutrients best within 30 minutes after training. Eating or drinking a recovery meal right away helps replenish energy and kickstart muscle repair.
Carbs + Protein = Faster Recovery
Carbs restore energy, while protein repairs muscles. A good balance (about 3:1 or 4:1 ratio of carbs to protein) helps reduce soreness and get you ready for your next session.
Rehydrate Properly
Sweat isn’t just water loss—it’s electrolytes too. Drinking fluids with electrolytes helps prevent cramps, avoid fatigue, and keep your body running smoothly.
