Aspire guide
Supplements & Recovery
Supplements & Recovery manual
Sleep & Recovery Nutrition
Foods and timing strategies that support quality sleep and recovery.
Why this matters
Foods and timing strategies that support quality sleep and recovery.
Read time
5 min
Audience
Athlete + Coach
Use it for
Supplements & Recovery
Start here
Better sleep often starts with better recovery, not a fancier bedtime routine.
Coach prompt
If an athlete says they sleep poorly, ask what happened after practice before you ask about supplements.
Print & share
Printable handout preview
One-page sheet
Sleep & Recovery Nutrition
Read time
5 min
Audience
Athlete + Coach
Start with the printable
Better sleep often starts with better recovery, not a fancier bedtime routine.
Best next move
Use it this week
If an athlete says they sleep poorly, ask what happened after practice before you ask about supplements.
Quick reference map
Use the guide like a structured handout
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
Foods and timing strategies that support quality sleep and recovery.
After practice
Recover before the night gets away from you
- Hard sessions need carbs plus protein before the athlete gets home and crashes.
- Late practice with no recovery snack usually turns into poor sleep and dead legs tomorrow.
Dinner
Build a meal that actually finishes the day
- Use carbs, protein, and enough total volume so the athlete is not scavenging at 10 p.m.
- Rice, potatoes, pasta, salmon, chicken, and fruit all work well.
Evening choices
Keep the last few hours calmer
- Late caffeine, energy drinks, and giant sugary snack runs usually backfire.
- If the athlete needs something late, use a small carb-plus-protein option.
The Sleep-Nutrition Connection
Sleep and nutrition work together:
Sleep and nutrition work together:
- Poor sleep affects food choices
- Poor nutrition affects sleep quality
- Both affect athletic recovery
Tart Cherry Juice
Contains natural melatonin
Some evidence for improved sleep
8-12oz, 30-60 min before bed
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
If an athlete says they sleep poorly, ask what happened after practice before you ask about supplements.
Source topics
sleep • recovery • tart cherry • magnesium • melatonin