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Ted Munson

Performance Nutritionist

Need State: Rebuild

For optimum performance, it's essential that you rebuild your muscles after they are damaged through training. Find out why and what you can do to rebuild.

Why is REBUILD important?

During intense conditioning exercise muscle fibres tear, which is what causes muscle soreness. Muscle fibres are made from amino acids known the building blocks of protein. Muscle protein synthesis is the process of rebuilding these muscle fibres. Consuming high quality protein with a full amino acid profile can help initiate protein sytethesis. The more efficient protein synthesis is, the faster muscles are able to rebuild, so you are able to go again, harder.

When do I need to be thinking about REBUILD?

The more active you are, the more protein you need in your diet to help rebuild and prevent muscle breakdown. Your metabolism stays high for up to 30 minutes after exercise, which is known as the ‘training window’ and is the ideal time to absorb high quality protein to initiate muscle rebuild. To keep protein synthesis active throughout the day, we recommend that you consume 20-30g of protein every 3-4 hours. Consuming a slow digesting protein before bed can help you rebuild while you sleep, which is when the majority of protein synthesis takes place.

Key products:

To shop the whole Rebuild range, click here.

For more information, watch our video featuring Sir Chris Hoy:


  • Overnight protein
    arno bracco gartner commented on September 7, 2017 at 6:22 pm

    hi there,

    i am a big fan of overnight protein but at the same time also really dislike the taste of chocolate/cookies & cream

    Do you also have any other flavors (i like vanila or even banana and could probbaly even handle a fruit flavor like strawberry, watermelon, raspberry if not too sweet)


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