{"id":8652,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-to-recover-after-intense-exercise\/"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"how-to-recover-after-intense-exercise","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-to-recover-after-intense-exercise\/","title":{"rendered":"How To Recover After Intense Exercise"},"content":{"rendered":"<p><span style=\"color: black;\">Training is what makes us stronger, whether your goal is improving your endurance, strength, power or speed.<\/span><\/p>\n<p><span style=\"color: black;\">Our bodies will recover in time naturally, but feeding it the right nutrition allows you to adapt optimally, either directly replacing energy stores or supplying the building blocks needed for rebuilding muscle mass. This allows us to train day-after-day, or help us reduce the muscle soreness associated with training.<\/span><\/p>\n<p><span style=\"color: black;\">Recovery also affects your bodies\u2019 general function as well. Your immune system largely runs off glucose as an energy source, so low carbohydrate levels make it less able to respond effectively to threats of infection.<\/span><\/p>\n<p><span style=\"color: black;\">Large volumes of endurance are also well known to cause a slight depression of your immune system. Research work reviewed by Gleeson (2007) found that endurance training causes a stress response to the immune system, slightly depressing it for 3-24 hours, depending on the length and intensity.<\/span><\/p>\n<p><span style=\"color: black;\">For long challenge events taking one day or more, such as cycle challenges, marathons, ultra running or ironman triathlon, this immune depression may extend to up to three days.<\/span><\/p>\n<p><span style=\"color: black;\">Including carbohydrate in your recovery strategy is essential for a healthy recovery. Many think recovery is just about protein, but for most endurance athletes, it\u2019s about total recovery, not gain. Speed is of the essence when it comes to the recovery. If you can whizz up a balanced carbohydrate and protein meal in 30-60 minutes post-exercise, that\u2019ll be great, but for when that\u2019s tricky, there\u2019s <a href=\"https:\/\/www.scienceinsport.com\/sis-rapid-recovery-powder\">REGO Rapid Recovery<\/a>. The powder, mixed with water, provides a quickly absorbed source of protein with rapidly digested carbohydrate alongside electrolytes to aid rehydration for use in the 30-60 minutes post-exercise. You should then follow this up with a well-balanced meal within the following two hours.<\/span><\/p>\n<p><span style=\"color: black;\">This recovery meal should be an optimum feeding of protein (20-30g) with 1.2g of carbohydrate per kilogram body mass. So for a 70kg person, this would be 20-30g of protein plus 84g of carbohydrate, or a chicken breast with 400g of rice. Including a range of fruits and vegetables in the recovery process to provide vitamins and minerals.<\/span><\/p>\n<p><span style=\"color: black;\">So to improve your performance, prioritise your recovery so you can come back stronger and in good health for your next session. We think it\u2019s an easy win.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why recovery isn&#8217;t just about protein.<\/p>\n","protected":false},"author":7,"featured_media":9459,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[398,453,559,410,570],"tags":[5,10,52,56,57,58,59,61,64,71,80,85,86,87],"class_list":["post-8652","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cycling","category-running","category-triathlon","category-other-sports","category-products","tag-protein","tag-whey","tag-amino-acids","tag-carbohydrate","tag-electrolytes","tag-recovery","tag-rego","tag-trusted","tag-isolate","tag-overnight","tag-muscles","tag-ache","tag-intense","tag-strenuous"],"acf":{"author_job_acf":"Performance Nutritionist","author_name_acf":"Ted Munson","author_picture_acf":false,"subtitle":"","product_skus":"rego-1-6kg","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2016\/02\/m2_recover_after_intense_excercise_articles_1600x500.jpg"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How To Recover After Intense Exercise \/ Science In Sports Blog | Science In Sport<\/title>\n<meta name=\"description\" content=\"Recovery is often the most overlooked part of training, despite being one of the most important. 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