The 30-Minute Window Is Real

Top 3 Wins in 7 Days

Win 1

Arrive at practice fueled.

Win 2

Recover faster after hard sessions.

Win 3

Cut race-day stomach issues.

THE PROTOCOL

Before

Pack your recovery snack in your bag before practice

During

As soon as you finish — don't wait for the drive home

After

Full meal within 2 hours of the run

Eat within 30 minutes of finishing your run

Hit 30g carbs + 15–20g protein (chocolate milk = perfect)

Drink 24 oz fluid for every pound lost during the run

Timing
Guide

BEFORE

Pack your recovery snack in your bag before practice

DURING

As soon as you finish — don't wait for the drive home

AFTER

Full meal within 2 hours of the run

Audience Focus

Use this as your weekly execution checklist before key training and races.

Mistakes

✗

Waiting until dinner to eat after a 4pm practice

✗

Only drinking water (you need carbs + protein too)

✗

Thinking "I didn't run hard enough" to need recovery food (you did)

Coach Luke's Tip

"Chocolate milk is not a gimmick. It has the exact ratio of carbs to protein you need, it's cold, it's cheap, and my athletes actually drink it."

Learn more at aspireperformancerd.com

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The Full Guide

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