Good recovery comes down to three Rs: rehydrate, refuel and repair. After a hard or long session, replace about 125–150% of the fluid you lost, take in carbohydrate to restore glycogen, and eat 20–40 g of protein to support muscle repair.
Why recovery matters
The training session itself creates the stimulus; recovery is when you adapt and get fitter. If you train again within 24 hours, or are in a heavy training block, what you eat and drink afterwards has a direct effect on how you'll feel and perform next time.
1. Rehydrate
Weigh yourself before and after training. For every 1 kg lost, aim to drink 1.25–1.5 litres over the following few hours. The extra accounts for ongoing sweat and urine losses.
Include sodium. It helps you retain the fluid you drink instead of passing it straight through. An electrolyte drink, salty snack or salted meal all work.
2. Refuel
Carbohydrate restores the muscle glycogen you burned. How much you need depends on your next session:
- Training again within 8 hours: about 1.0–1.2 g of carbs per kg of body weight per hour for the first 4 hours.
- More than 24 hours until next session: normal balanced meals usually cover your needs.
For a 70 kg athlete with a quick turnaround, that's around 70–85 g of carbs per hour, such as a recovery drink followed by a rice- or pasta-based meal.
3. Repair
Protein supplies the building blocks for muscle repair and adaptation. Aim for roughly 0.3 g per kg of body weight (about 20–40 g) soon after training, then repeat every 3–4 hours through the day. Good sources include dairy, eggs, meat, fish, tofu and legumes.
Simple recovery ideas
- Chocolate milk and a banana.
- Greek yoghurt with granola and fruit.
- Rice bowl with chicken or tofu and vegetables.
- Recovery drink plus a salted bagel with eggs
Don't forget sleep
No nutrition strategy beats a good night's sleep. Aim for 7–9 hours, especially during heavy training blocks.
The takeaway
Rehydrate with sodium, refuel with carbs and repair with protein. Endura Fuel recovery/electrolyte product makes the first step easy, so you're ready for your next session sooner.
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