Add in water and sodium and you are nailing your recovery nutrition. 💧
This combination helps you achieve the desired training adaptations from your workout by promoting muscle tissue repair, replenishing what was lost in sweat and maximizing glycogen synthesis to help reduce soreness while accelerating performance adaptations.
To optimize recovery, begin consuming a carbohydrate and protein snack within 45 minutes after a workout, when blood flow to the muscles is still high. Don’t wait to refuel!
Keep in mind that full restoration of depleted glycogen stores can take up to 48 hours.
Because your daily energy and carbohydrate needs are higher on intense or high volume training days, don’t be concerned about the extra calories affecting your body composition goals.
A well-designed recovery nutrition plan plays an important role in promoting quick recovery so you can stay consistent with training.
