There are some simple processes to consider in the recovery process. Your general diet is healthy, containing plenty of fresh fruit and vegetables, so you’ve got the Micronutrient glue to hold everything together. You’re consuming 20-25 grams of protein 5 to 6 times per day, so you’re providing the building blocks for adaptation. Your diet is rich in carbohydrate and you’re fuelling your exercise sessions to protect your endogenous stores. Your fat intake is relatively low, but you’re ensuring that you consume Omega 3 rich foods. What more can you actually do?

In reality there isn’t much, however a well-timed recovery drink within 15 minutes of exercise completion would be a good idea, because the enzymes responsible for endogenous glycogen storage are highly active within this post-exercise window. You actually have a bit longer than 15 minutes, but ‘within 15 minutes’ is always a good target to make sure you get the job done. It’s also a good time to take on board 20-25 grams of high quality protein and funnily enough, that’s what a good recovery drink will give you.

Research suggests a 3:1 ratio of carbohydrate to protein, ideally whey protein like in TORQ Recovery Drink, although if you’re vegan, pea protein is exceptional and TORQ do produce two Vegan Recovery Drinks. A recovery drink will also contain a good amount of fluid to aid the rehydration process. In the case of TORQ, we also include the powerful micronutrients Ribose and Glutamine in our recovery drinks, which we discuss separately in the supplements section of this resource.

If you would like to learn more about the recovery process, take the time to watch this video. If you’re a cyclist, watch the first video. If you’re a runner, watch the second video instead: