Recovery guide

Improve recovery

Proper recovery is an integral part of any successful long-term training routine.

To recover means to satisfy the three Rs of recovery:

  • Replenish muscle and liver glycogen stores with a quality source of carbohydrates.
  • Rebuild muscles by triggering muscle adaptations with a quality source of protein.
  • Rehydrate by consuming electrolyte-rich fluid.

Proper recovery allows our bodies to function properly during periods of intense exercise, keep our energy supply ready, build new muscle tissue, reduce exercise-related stress, and prevent injuries.

Replenish your glycogen stores

Replenish glycogen stores

During intense exercise, our bodies deplete our glycogen stores in 90 to 150 minutes. Once we run out, our body is unable to continue and we experience the so-called crash.

To keep our glycogen stores available during exercise, we must properly fuel (see: fueling). 

After exercise, we must replenish our glycogen stores to prepare our body for the next exercise.

To start replenishing our glycogen stores, we recommend ingestion of approximately 60 grams of carbohydrates within 45 minutes after exercise.

Rebuild your muscle

Rebuild muscle

Intense exercise puts heavy strain on our muscles, causing micro-tears to the muscle fiber. Our body repairs damaged muscle and makes it bigger through a process called hypertrophy.

So, building muscle consists of two steps:

  • stimulation happens as we exercise, causing micro-tears to the muscle
  • repair occurs after exercise, and as the body repairs the muscle, it also makes it bigger

To trigger muscle adaptation, we recommend ingestion of approximately 30 grams of high-quality* protein within 45 minutes after exercise.

*It is important to ingest as many essential (and non-essential) amino acids as possible, so try to go for the source of protein with a full spectrum of amino acids.



Proper hydration is essential for pretty much all body functions, which naturally includes replenishment of glycogen stores and muscle adaptations.

This is why rehydration is one of the essential elements of recovery (and fueling), as we need minerals (electrolytes) to keep our system up and running.

Since electrolytes are all about balance, we recommend ingesting only the minerals we actually lose* during exercise.

*Many sports and recovery drinks overdo certain minerals (especially magnesium), which can disturb our electrolyte balance and lead to digestive issues.

The Nduranz Electrolyte Mix contains the concentration of minerals we lose in our sweat during exercise.