BY HAMMER NUTRITION PHILIPPINES
If you want to reap the benefits of hard training, you have to pay as much attention to recovery as you do to the workout itself. How well you recover today largely decides how well you perform tomorrow. The single most important step is simple: refill the tank as soon as your session ends.
4 BIG BENEFITS
- Muscle fuel. Refueling right after exercise restocks glycogen, the fuel your muscles burn in your next session. Done consistently, it improves your body's ability to store that fuel.
- Muscle rebuilding. Protein supplies the amino acids your muscles need to rebuild and handle more training.
- Ready for the next session. Good post-workout nutrition helps you feel fresher for your next workout.
- Immune support. The same nutrients help your body recover and support normal immune function.
WHY THE FIRST 60 MINUTES MATTER
Right after exercise, the enzyme that rebuilds your glycogen stores (glycogen synthase) is at its most active. Refuel within 60 minutes, and the sooner the better. Depending on how long and hard you went, aim for 30 to 60 grams of carbohydrates plus 10 to 30 grams of protein.
HOW TO REFUEL
- Recoverite®: mix 1 serving with water and drink it as soon as you finish. It gives you the carbohydrates and protein in one drink. If you can't eat a meal within an hour, take 2 servings.
- Chromium GTF: Hammer recommends 200 mcg with your post-exercise fuel to support glycogen storage.
- Endurolytes®: one more dose with your recovery drink helps you avoid cramping hours after the session.
- Then a real meal: chicken with rice, arroz caldo or a peanut butter sandwich all work.
PRO TIP
The fluid in your Recoverite® counts toward your daily fluid needs. If you're having solid food instead, drink plenty of clean water with it.
Go deeper: 5 Keys to Maximizing Recovery