Recovery Planning
strategies & Actions
- Implement nutrient timing: Consume protein and carbohydrates quickly post-exercise to enhance muscle repair and glycogen re-synthesis
- Prioritize high-quality sleep (7–9 hours). Utilize active recovery (light exercise) to enhance lactate clearance and reduce stiffness
FOOD SOURCES
- Carbohydrates and Protein (optimal ratio 3:1 or 4:1 post-exercise)
- Magnesium, Glycine, and Tart Cherry Extract for sleep optimization
- Water and electrolyte drinks. Anti-inflammatory foods (Omega-3s, Curcumin)
TIMING RECOMMENDATION
Protein Intake
- 1.2-2.0 grams per kilogram of body weight per day
Nutrient Timing (Carbs:Protein)
- Consume a 3:1 or 4:1 ratio of carbohydrates to protein post-exercise, ideally within 30 minutes to 2 hours
Nighttime Protein
- Consume slow-digesting protein (like casein or hemp/pea protein) before sleep for overnight muscle repair
Collagen Peptides
- 10-15 grams daily, often paired with Vitamin C, to support tendon and ligament repair
TEXT-FRAME
We will notify you
Recover your
BODY
JOIN THE WAITLIST
Recovery Planning
strategies & Actions
- Implement nutrient timing: Consume protein and carbohydrates quickly post-exercise to enhance muscle repair and glycogen re-synthesis
- Prioritize high-quality sleep (7–9 hours). Utilize active recovery (light exercise) to enhance lactate clearance and reduce stiffness
FOOD SOURCES
- Carbohydrates and Protein (optimal ratio 3:1 or 4:1 post-exercise)
- Magnesium, Glycine, and Tart Cherry Extract for sleep optimization
- Water and electrolyte drinks. Anti-inflammatory foods (Omega-3s, Curcumin)
TIMING RECOMMENDATION
Protein Intake
- 1.2-2.0 grams per kilogram of body weight per day
Nutrient Timing (Carbs:Protein)
- Consume a 3:1 or 4:1 ratio of carbohydrates to protein post-exercise, ideally within 30 minutes to 2 hours
Nighttime Protein
- Consume slow-digesting protein (like casein or hemp/pea protein) before sleep for overnight muscle repair
Collagen Peptides
- 10-15 grams daily, often paired with Vitamin C, to support tendon and ligament repair
TEXT-FRAME
We will notify you
Recover your
BODY
JOIN THE WAITLIST