4-major nutritional requirements during post-exercise recovery

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Water – to replace fluid lost as sweat and to aid the process of ‘glycogen fixation’

Electrolytes – to replenish minerals lost in sweat (eg sodium, chloride, calcium, magnesium)

Carbohydrate – to replenish muscle glycogen, the body’s premium grade fuel for strenuous exercise, and also to top up liver glycogen stores, which serve as a reserve to maintain correct blood sugar levels

Protein – to repair and regenerate muscle fibres damaged during exercise, to promote muscle growth and adaptation, and to replenish the amino acid pool within the body.

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