When to use this
The week doubles start, when the plan for eating between sessions still says nothing.
- Summer or championship blocks put AM and PM sessions on the same day.
- An athlete keeps fading in the second session or dreading afternoon practice.
- The athlete finishes session one and does not eat again until lunch.
Advanced lab
Between-session recovery math
The sheet names the windows. Underneath sit the recovery habits that decide whether the second session starts refueled or empty.
This guidance is drawn from adult sports nutrition research. Doubles raise total needs fast — if the athlete is losing weight, dreading food, or fading anyway, bring in a sports dietitian to individualize the plan.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Burke LM, van Loon LJ, Hawley JA. (2017) Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology, 122(5):1055-1067.
- Burke LM, Hawley JA, Wong SH, Jeukendrup AE. (2011) Carbohydrates for training and competition. Journal of Sports Sciences, 29(S1):S17-S27.
Where to go next
ToolPlan the exact double dayBuild the recovery snack, lunch, and PM snack schedule for a real training day.
PrintableGo deeper on the recovery windowWhy the first hours after session one decide how the afternoon goes.
GuideRun the full first-hour systemThe Recovery Window guide covers the complete routine this sheet leans on.
