RECOVER YOUR GAME - Recovery 101


  1. Refuel - consume 30-60g of carbohydrates and 15-30g of protein after training
  2. Replenish - consume fluids and electrolytes lost while training 
  3. Repair- consider different methods to enhance recovery (stretching, foam rolling, massage, compression and cold tubs)  
  4. Rest- get at least 8 hours of quality sleep (put the electronics down) 

For more info, reference the sources attached (Courtesy of USOC, CPSDA, and GSSI).