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Recovery

Nutrition Guidance for “Recovery”
The Ultimate Recovery Bundle
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Recovery between sessions and/or between matches is essential if performance at the next session or match is to be maximised. The recovery may be a matter of a few hours or the next day or a matter of a few days. The guidelines below, using Nutrition X products, should help with ensuring suitable recovery.


What Should You Do?

Get carbohydrate and protein and fluid within 30 minutes after a session/match. This is a must – unless you are fat burning (in which case forget the carbs for about an hour – so using Big Whey would be useful).
  1. You need about 1.2-1.5g of carbs per kg body weight if you have done a very hard session
  2. You need about 0.5 g of Protein per kg body weight.
  3. Drink about a 1.5 litres of fluid per kg body weight lost during the session (this means getting used to weighing yourself before and after training). This is where we recommend Hydra 10.
  4. MRM contains the correct mix of carbs to Protein – and of course you make it up with water. We would suggest taking both MRM and Hydra 10.
  5. If you have another session in the day you could either eat foods containing carbs and protein or have another serving of MRM after about 90 minutes.
  6. If you are recovering from a match or event and have another one in a couple of days, we would strongly recommend BCAA Plus in combination with MRM after the match or event and at least twice a day for the next 2 days. This is because the addition of creatine helps load muscle carbs faster than carbohydrates alone.
  7. An alternative strategy would be to use Ultimate, which has carbs, protein and creatine.
  8. If you want to maintain or increase muscle mass but keep fat low, then the choice would be Big Whey.