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Recovery From Training

As soon as you have finished training, it is time to recover. When it comes to nutrition, this is something that people get confused about, or often overlook. In general, there are three components of recovery that you need to know. You need to give the muscles protein because it’s the protein that helps the remodeling and adaptation of the muscle fibre. You need to replace the fluids that have been lost from the session. Then, finally, depending on the intensity of the training session, you need to replace carbohydrate stores that you use. It is during our recovery that the muscle fibre characteristics will change, making us fitter, faster, or stronger. All depending on the training stress we place upon it. If we ensure that we REPAIR with protein, REHYDRATE with fluid, and REPLACE carbohydrate, will be making sure that not only are we maximizing our adaptation, we are also going to ready to train again during our next session.

 

What exactly should you eat?

There are lots of guidelines and recommendations out there about how much of this and how many grams of that you should have. However, different training sessions will require different amounts of fluid and carbohydrate. The minimum essential requirement is to get at least 20-30g of protein. When you train, you are going to be breaking down and rebuilding muscle fibres all at the same time. By feeding protein, you are going to be helping to supply the building blocks for adaptation to occur. This isn’t just for after weight training either, even after endurance training, feeding protein is crucial.

What you need to know next is: which is better, real food or supplements? Of course, you can source all of the nutrition you need for adaptation and recovery from real food. In the real world though, this is not always practical. Appetite can be suppressed after an intense training bout, which means that a chilled protein shake might seem more palatable than a cooked chicken breast. This is where supplements can be beneficial. They are geared towards being convenient and easy to consume after training, with little to no preparation. The perfect scenario would be to consume a high-quality protein based supplement and then consume a full, complete meal later once you have got home. The choice might then be whether your supplement is with or without carbohydrates depending on the duration and intensity of training. For example, if you are a runner and have been out for an easy, steady-state 30-40 minute run, you probably only need to focus on the need REPAIR and REHYDRATE immediately after training. If though, you have done 60 minutes or more, including high-intensity efforts, you should consider the need to REPLACE lost muscle glycogen.

From the PRP range, this might mean consuming a product such as Ketogenic Shake (3g carbohydrate) after easier, shorter sessions, and Anabolic Drive (30g carbohydrate) after more intense, longer sessions.

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