Nutrition and adequate recovery go hand in hand, so have you heard about the 3 Rs of recovery. They are a nutrition essential, so lets dive in.
Repair This is where protein comes is for muscle repair. Get yourself around 20g. Aim for a food based approach. This could be eggs, cheese, milk, tuna, sardines, nuts, peanut butter.
Refuel Did you know carbohydrates assist protein in muscle recovery They also further restock your depleted muscle glycogen storage. Think bread, bananas, rice cakes, honey, milo, dried fruit, muesli.
Rehydrate Hydration assists your overall wellbeing around recovery and associated processes. Dehydration can lead to significant fatigue, cramping and inability to repair. Grab a big bottle of water and add some electrolytes for longer or hotter exercise.
