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How can Blue Fuel Recover help promote recovery?

In the world of nutrition, recovery can be defined as ‘the correction of the body's balance of macro and micronutrients’. This makes recovery a complex process the body goes through after exercise. There are different ways to promote recovery, including active/passive recovery methods and sleep! All of these play a part in effective recovery post-exercise and in longer periods of accumulative training load (like a training camp).


The 4 R’s of recovery


When looking to recover effectively – consider the 4 R’s of Recovery:


Rehydrate: When we exercise we sweat and with this we lose both fluid and electrolytes. Aim to replace 150% of the fluid lost through sweating (work this out by weighing yourself pre and post session).If you’re a salty sweater, include electrolytes to further promote fluid balance


Refuel: Carbohydrate is the main fuel for high intensity exercise and replacing it post-exercise is key for recovery. Aim to refuel within 30 minutes post session and again within 60 minutes. When recovering is a priority, aim to take on 1g of carbohydrate per kilo of your body mass every hour post exercise for 3 hours


Repair: Take on high quality protein post exercise to promote the repair of damaged muscle fibres


Rest: This key for recovery and when adaptations occur! Make sure you factor in periods of rest after sessions


What is Blue Fuel Recover?


Blue Fuel Recover is designed to hit 3 out of the 4 R’s of recovery. Mixed with 400/500ml of water or milk, It also contains key electrolytes to promote rehydration. 30g of high-quality whey protein provides an optimised dose for both team sport and endurance athletes looking to repair damaged muscles. 40g of carbohydrate through maltodextrin offers an easily digestible carbohydrate source to promote the restoration of glycogen. The addition of vitamin D and C help support the immune system which may be suppressed after tough exercise.


When should you consider using Blue Fuel Recover?


How tough was your session? The intensity and duration of your training session may determine how quickly you should take on food/fluid and how much you should take on. For example, a 90 minute football match promotes muscle soreness and depletion of energy stores – so refuelling and rehydration should be a priority ASAP post session e.g Recovery shake within 30 minutes of finishing and a full meal within 60 minutes. However, a 30 minute low intensity jog may not require large amounts of refuelling- here an athlete may time their session to have a main meal within 60 minutes of finishing


How far away is your next session? This is important to think about – if you have a double session in a day e.g run in the morning and a strength session in the afternoon, refuelling is key. In this case an athlete may choose to take on fuel ASAP post morning session like a recovery shake and fuel with additional carbohydrate snacks every hour for 2-3 hours after to promote glycogen resynthesis


When can you next take on a meal? Recovery shakes provide a convenient solution to take on optimal macro and micro-nutrients when ‘real-food’ might not be practical. For example, an athlete may be completing an early morning session then jumping on a train to work, In this case, a shake may provide a convenient solution to kick-starting the recovery process


How has your preparation been? Perhaps you’ve completed a fasted session in the morning (training before breakfast) or life has caused you to miss a meal! Recovery shakes can offer a convenient solution for a busy lifestyle when training still takes priority!

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