⚡ Recovery Nutrition Cheat Sheet Eat This Within 30 Minutes of Every Practice & Race --- Why It Matters Your muscles are most receptive to refueling in the 30-60 minute window after exercise. Miss this window and: - Tomorrow's practice will feel harder - You'll be more sore - Your immune system weakens - You'll lose gains from today's workout --- The Formula Carbs + Protein = Recovery - 30-60g carbs + 15-25g protein - Ideal ratio: 3:1 or 4:1 carbs to protein --- Top...

⚡ Recovery Nutrition Cheat Sheet Eat This Within 30 Minutes of Every Practice & Race --- Why It Matters Your muscles are most receptive to refueling in the 30-60 minute window after exercise. Miss this window and: - Tomorrow's practice will feel harder - You'll be more sore - Your immune system weakens - You'll lose gains from today's workout --- The Formula Carbs + Protein = Recovery - 30-60g carbs + 15-25g protein - Ideal ratio: 3:1 or 4:1 carbs to protein --- Top...