Nutrition and adequate recovery go hand in hand, so have you heard about the 3 R’s of recovery. They are a nutrition essential, so let’s 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.
