Between-sessions flow

Doubles fail when athletes treat the gap between sessions like empty time instead of a recovery window with clear food checkpoints.

Double-day checklist

0-30 minutes after AM session

recovery snack or drink already ready

Lunch

full meal with carbs, protein, and enough total volume

60-90 minutes before PM session

simple snack in the bag

Dinner

carb-forward plate plus fluids after both sessions

Coach check

ask what happened between sessions, not only before the first one

Where doubles fall apart

Missing carbs between sessions is the fastest way to flatten the second workout.Lunch is usually more important than supplements on a doubles day.Dinner still matters because doubles often create a bigger overnight recovery need.

Write the exact recovery snack, lunch, PM snack, and dinner plan before the first session begins.

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