Sports recovery: drinks, bars, and creatine
Guide and frequently asked questions ⌄
Why take care of your recovery? ⌄
After prolonged exertion, your carbohydrate stores are depleted, your muscles are damaged, and you have lost fluids. Proper recovery helps you keep training without burning out, especially when you work out several times a week.
What should I have right after exercising? ⌄
Carbohydrates to replenish reserves, protein to repair muscle fibers, and water to compensate for losses. A recovery drink combines these three elements in a simple preparation to take when you have little appetite.
How soon should it be eaten? ⌄
As soon as possible, ideally within an hour or two after exercising, especially if you have another session in 8 to 12 hours. Otherwise, a balanced meal within the next few hours works too.
How much protein should I aim for? ⌄
Many recommendations suggest 20 to 25 g of protein after exercise, or about 0.25 to 0.3 g per kilogram of body weight. This guideline is paired with 1 g or more of carbohydrates per kilogram.
Can a recovery product replace a meal? ⌄
No, it helps kick-start recovery when you’re not hungry. A proper meal is still necessary in the hours that follow.
And sleep, stretching? ⌄
Sleep is the primary factor in recovery. Nutrition supports it; it does not replace it.
What should you have after exertion?
Drink, snack, or top up - the choice is yours.
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