Clock-based recovery guide
Recovery
First Hour
Turn the first 60 minutes after training into a recovery advantage instead of a long gap with nothing.
Right awayBridge to the mealRecovery includes fluidsVisible in the bag
Use this recovery rule
Start recovery in the first 60 minutes with something easy to finish, then bridge to dinner instead of letting the whole evening drift empty.
First-hour reminders
Carbs plus protein is the default pairing.
The snack bridges to dinner; it does not replace dinner.
Do not wait until bedtime to start refueling.
Next action
Choose one right-away recovery option the athlete can always finish.
Choose one bridge snack that covers the ride home or late dinner.
Make sure the athlete can name their recovery food and fluid plan before they leave.
What not to do
Do not wait until bedtime to start refueling.Do not treat the first snack like a full replacement for dinner.Do not let the athlete leave practice without any recovery option in the bag.
The first hour gets easier when the athlete stops improvising and starts expecting food and fluids right away.