Muscle repair and preventing weight gain depends on replenishing minerals and electrolytes and eating the correct amount of protein and carbohydrates.
Sports nutritionist Andrea Ferrandis explains that she would prioritize natural foods and only include supplements if absolutely essential. “The need to eat something specific after training depends on the intensity of the workout: if you do a high-intensity 40-minute workout you need a good recovery strategy; if you do a 90-minute bicycle ride at the very low intensity you probably don’t need it,” she says. ” Frequency is another consideration: if you work out five times a week, a recovery program might be helpful. It is not really essential if you only visit once a week. For every two grams of carbohydrates, we should add one gram of protein. This is exactly what the renowned recovery smoothies that many athletes use already include.