When you train, you use up fuel and put tiny amounts of stress on muscle. Good recovery nutrition just tops things back up: carbs for fuel, protein for repair, fluids and electrolytes for balance, plus a few smart extras that can help you feel less beat-up the next day.
1) High-quality protein (whey, Greek yoghurt, eggs, lean meat)
Protein supplies the amino acids your muscles use to repair and rebuild after training; regular hits of roughly 20–40 g stimulate muscle protein synthesis and help maintain lean mass through the day and spreading intake evenly tends to work better than a single mega-dose.
How to use it: Aim for 20–40 g protein every 3–4 hours, plus a serving within ~2 hours post-workout. If you’re plant-based, combine sources (e.g., soy + grains).
2) Smart carbs (oats, rice, potatoes, fruit, chocolate milk)
Carbohydrates restore muscle glycogen, the fuel you burn in hard sessions and pairing carbs with protein speeds refuelling, which matters most for endurance phases or two-a-day training.
How to use it: Heavy endurance blocks: about 0.8 g carbs/kg + 0.2–0.4 g protein/kg each hour in the first 4 hours post-exercise, or simply build a carb-plus-protein meal within 2 hours if you train once daily.
3) Omega-3s
EPA and DHA from salmon, mackerel and sardines can modestly support recovery by easing soreness and assisting muscle protein responses in some studies, though results aren’t identical across everyone. [3, 4]
How to use it: Eat 2–3 portions of oily fish/week or consider ~1–3 g/day combined EPA+DHA during intense phases. Choose batch-tested supplements; speak to your clinician if you’re on medication.
4) Creatine monohydrate
Creatine boosts intramuscular phosphocreatine, supporting repeated high-intensity efforts and helping you maintain/gain lean mass, which indirectly improves how quickly you bounce back between sessions. [5]
How to use it:
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Load: 20 g/day (4×5 g) for 5–7 days, then 3–5 g/day
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Or slow-saturate: 3–5 g/day (full saturation in ~3–4 weeks)
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Take with a meal or post-workout shake. Stick to creatine monohydrate.
5) Collagen + vitamin C (for tendons/ligaments)
Collagen or gelatin provides amino acids (like glycine and proline) used in connective tissue, and vitamin C helps build new collagen; taken before targeted loading, this combo can nudge collagen-synthesis markers, handy in rehab or jump/impact phases. [6]
How to use it: ~15 g collagen or gelatin + ~50 mg vitamin C, 60 min before your skipping, plyos or rehab session. Pair with the actual loading, not randomly.
6) Fluids + electrolytes (water, sodium, carbs)
Rehydrating with water and sodium replaces sweat losses; even ~2% body-mass down can affect how you feel, and thirst can switch off before you’re fully topped up, so keep sipping after the session. [7, 8]
How to use it:
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After training: Drink ~125–150% of body-mass loss over the next few hours (lose 1 kg → 1.25–1.5 L), include sodium in drinks/food. [7]
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During long/hot efforts: Sip to comfort with electrolytes; many land around 300–700 mg sodium per litre (≈20–30 mEq/L), adjusting to sweat rate and taste. [8]
7) KURE Oxygen Water
The study measured hydration status, oxygen uptake, cardiovascular response, blood lactate concentration, perceived exertion and exercise output during controlled training. The results demonstrate how KURE performed in both standard oxygen and low oxygen environments, offering meaningful insight for elite sport with lower post-exercise blood lactate (~20%), lower post-exercise blood pressure (~5%) and Increased tissue (TcpO2) levels by 17% compared to standard water, pointing to potential recovery support (responses vary). [9]
How to use it:
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KURE works best when used consistently. Like any functional supplement, regular daily use contributes to better hydration outcomes as part of a healthy routine.
References
[1] International Society of Sports Nutrition Position Stand: protein and exercise.
[2] Carbohydrates for training and competition.
[3] Eicosapentaenoic and docosahexaenoic acids and exercise-induced muscle damage: a narrative review.
[4] Omega-3 fatty acids and skeletal muscle health.
[5] International Society of Sports Nutrition Position Stand: creatine supplementation and exercise.
[6] Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis.
[7] Position Statement: Fluid Replacement for the Physically Active.
[8] American College of Sports Medicine (ACSM). Position Stand: Exercise and Fluid Replacement.
[9] Exploring the Physiological Effects and the Ergogenic Potential of Oxygen-Enriched Water in Exercise Performance: A Pilot Investigation
