Recovery starts when the session ends. Here is a simple timeline, with what is worth taking at each point.
The first hour
- Fluids first. After a long or sweaty session, add electrolytes: Ghost Hydration or the hydration range.
- Protein. The International Society of Sports Nutrition gives 20 to 40 grams a serve as a general guide. Try Rule 1 Whey Blend.
- Creatine. Add your daily 3 to 5 grams to the shake: Legit Supps Creatine Monohydrate.
That night
- A proper meal with protein and carbohydrates.
- A slower protein before bed if dinner was light. See casein protein.
- Sleep. Nothing in a tub replaces it.
The next day
- Keep protein spread across your meals.
- Take creatine again. It is a daily supplement.
- Light movement helps more than sitting still.
Optional extras
Aminos to sip during training, such as Xtend Original BCAA, and glutamine. If your daily protein is already high, these matter less.
More guides
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This is general information, not personal medical advice. Always read the label and use as directed.
