Recovery nutrition is one of the single most important habits you can get yourself accustomed to as an athlete. Let’s dive into why this is so critical.
Our bodies rely on carbohydrates for energy, stored as glycogen. After exercise, replenishing glycogen is crucial for maximizing gains.
The vast majority of research suggests that the best time to consume a recovery shake is within a 15-60 min window immediately post training or competition.
Ideal carb-to-protein ratio varies with sport intensity. Endurance athletes need higher carbs. More in our post on post-workout shakes.
Dairy intolerance is common; lactose isn't always the issue. Athletes may react to whey or casein, not just lactose.
No blender? Not a problem! There are a handful of portable protein beverages on the market that is great for a convenient post workout recovery option.