Depending on the nature of your workout, it can take your muscles up to 24 hours to recover. A more intense workout may take longer! Getting your macronutrients is key, alongside quality rest and recovery time. Some key steps for good recovery after an intense session include focusing on your protein intake, getting a good night’s sleep and ensuring adequate hydration.

To be ready for your next session, make sure you refuel with carbohydrates to replenish your glycogen stores. 1.2g of carbohydrate per kg of bodyweight is a strong amount to aim for.

Our REGO Rapid Recovery powder supplies 22g of carbohydrate per serving, as well as the 20g of protein, therefore a complete option for your recovery.

Often referred to as the ‘anabolic window’, research has shown that the body is more responsive to refuelling and repairing in the immediate 30 minutes post-exercise.

Adequate sleep is critical for recovery during training, particularly when you increase your load, as it’s during rest that the body repairs and strengthens muscles.

Quality sleep of around 7 to 9 hours enhances overall performance, reduces the risk of injury, and supports mental resilience. To help optimise your sleep, establish a consistent sleep schedule, stick to a relaxing bedtime routine, block out light, especially from screens, at least 30 minutes before sleep to promote the production of the sleep-inducing hormone, melatonin.

Try our Rest+ or REGO Cherry Juice, designed to improve sleep quantity and quality, so that athletes can recover better from training or competing.