Key Role & Timing :

Consuming nutrients within the 30–60 minute recovery window is crucial for optimizing muscle repair and glycogen re-synthesis.

Dosage & Intake :

Carbohydrate-to-Protein ratio of 3:1 or 4:1 is optimal for recovery after intense activity. Carbohydrates: 1–1.2 g/kg (fast-digesting). Protein: 0.3–0.4 g/kg (20–40g total)

Key Role & Timing :

Reduce excessive inflammation and oxidative stress that impede healing. This is achieved during the immediate and deep recovery phases

Dosage & Intake :

Tart Cherry Extract reduces muscle soreness (DOMS) and aids recovery/sleep. Omega-3 Fatty Acids (EPA/DHA) reduce inflammation and support mitochondrial recovery. Curcumin/Turmeric also acts as a potent anti-inflammatory compound

Key Role & Timing :

Optimize sleep for hormonal balance and repair, and rebuild connective tissue

Dosage & Intake :

Magnesium supports muscle relaxation and sleep. Collagen + Vitamin C supports tendon and ligament repair. Casein protein pre-sleep supports overnight muscle repair