When to use this
Athletes are dragging after hard or unfamiliar sessions, and the fix starts with what happened in the first hour after practice.
- Early-season soreness after the first hills, lifts, or spike sessions.
- An athlete recovers with protein only, or nothing at all, after hard days.
- Soreness is constant and paired with fatigue that will not clear.
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.
- Alghannam AF, Gonzalez JT, Betts JA.(2018) Restoration of muscle glycogen and functional capacity: Role of post-exercise carbohydrate and protein co-ingestion.
Where to go next
