Photography Shutterstock | 1. Journal of Science and Medicine in Sport | Table as seen in Sleep, Recovery and Athletic Performance: A Brief Review and Recommendations
1. FOCUS ON FUEL
The research around ice baths, foam rolling and virtually all other post-training recovery methods is yet to produce any convincing answers. But one thing is clear: if you don’t eat well, anything else you do will be in vain. You know the importance of protein (though even that’s an area shrouded in subjectivity), but other nutrients are equally vital for restoring your body to a ‘normal’ state after exercise. The perfect recovery meal consists of around 20g of protein, a handful of carbohydrate to restore your glycogen levels, and a source of healthy fats (think avocado, nuts, or oily fish like salmon) to boost immune function.