Recovery & Adaptation

What you do after training matters most

Training doesn’t make you stronger, recovery does. Every time you finish a workout, your body enters a critical window to repair, refuel and adapt. Nail your recovery, bounce back faster, build resilience and reduce your risk of injury.

The 3 R’S of recovery

1. Refuel

• Restore glycogen stores by consuming carbohydrates shortly after exercise
• Aim for 1.0-1.2g of carbohydrates per kg of body weight within 30-60min post-exercise.
  

2. Rebuild

• Muscle repair starts with protein.
• Aim for 20-30g of high quality protein post-session.
• Eg: Whey protein smoothie, protein milk or recovery shake.

3. Rehydrate

• You lose fluid  and electrolytes in every session - REPLACE THEM !
• Consume enough water after a tough session and continue this throughout the day.
• Add sodium/electrolyte to aid rehydration.

PRO TIP: Getting enough, good quality sleep is just as important for recovery as consuming the right nutrition is.

Timing is key

The sooner you start the recovery process, the better. There’s a 30-60min window post exercise where your body is primed to absorb nutrients.

PRO TIP: Can’t eat a nutritious meal immediately ? Go for a recovery shake or drink as a fast-acting bridge to your next meal.

Adaptation: Long term gains

Recovery isn’t just about feeling better, it’s when your body actually adapts to your training:

• Stronger muscles.
• More efficient energy systems.
• Increased endurance.

Consistently poor recovery = Stagnation, illness or injury.

Final word

Train hard, recover harder ! Prioritising nutrition after every workout, whether it’s a short tempo run or a 5 hour long bike ride, will make a real difference.

Your next best session depends on how you recovery from your last !