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Recovery Done Right


For a better performance tomorrow, Recover Right today!


"Hey, I'm Brian Frank, and I'm taking some time to make videos on the five secrets of success for endurance athletes using our less is best fueling philosophy. We are covering secret number five today, which is recovery done right. Recovery is often neglected and overlooked by endurance athletes. The focus is always on training. But the adaptive process, overreach, recover, train, overreach, recover- the recovery component is very important. If we don’t do recovery right, we compromise the quality of our training and our progress in our fitness goals."

Our Recommendations

Within 30 minutes after your finish, consume:

  • 20 to 30 oz of water
  • 30 to 60 grams of high-glycemic carbohydrates
  • 10 to 20 grams of protein (preferably whey isolate)
  • Complementary amino acids, micronutrients, and broad-spectrum CBD

Recovery involves rehydration, nutrient replenishment, and long-term mineral fortification.

REHYDRATION

Rehydrate immediately following your exercise session and continue throughout the day. Consume at least 16 oz of water immediately following exercise and continue based on temperature, sweat rate, and thirst. You should consume at least 16 oz of water per pound of body weight lost during a strenuous session.

MACRONUTRIENT REQUIREMENTS

The recovery process relies on two essential macronutrients: carbohydrates and protein. Consuming carbohydrates after exercise will replenish glycogen (carbs stored in muscles) and help your body assimilate protein.

Several studies have shown that pre-exercise muscle glycogen level is the most important determinant of energy use and exercise performance. Athletes who have more of this readily available fuel in their bodies have a significant advantage.

Fortunately, you can substantially increase your glycogen storage capacity through consistent recovery practices. To maximize glycogen storage and usage, always consume carbohydrates within 30 minutes of finishing your session.

CHOOSE HIGH-GLYCEMIC COMPLEX CARBOHYDRATES

A high-glycemic complex carbohydrate is ideal because it raises levels of insulin in the blood. This is desirable after exercise as insulin drives the storage of glycogen, stimulates protein synthesis for repairing and rebuilding muscles, and decreases muscle breakdown. Though simple sugars will also spike insulin levels, those levels rapidly drop again, leading to decreased energy for the rest of the day. Given simple sugar’s inflammatory nature and propensity to cause stomach distress, it is a poor choice for recovery. Instead, choose highquality complex carbs such as those found in Recoverite®.

PROTEIN

Protein provides the raw materials your body needs to rebuild stressed muscles, enhance glycogen storage, and support the immune system. Whey protein isolate is the best protein choice for recovery.

Whey has the highest biological value (BV) of all proteins. BV is a measure of how well and how quickly your body uses the protein that you consume.

Whey protein isolate, the purest form of whey protein, has the highest BV of any known source at 154. Many other recovery products use less-absorbative whey protein concentrates which include production by-products, fat, and lactose. Hammer Whey Protein and Recoverite use the purest whey protein isolate on the market. It is 90 to 97% protein, derived from US-raised grass-fed cattle, and virtually free of fat and lactose.

SUPERIOR MUSCLE REPAIR

Compared to other sources, whey protein isolate is a superior source of branched-chain amino acids, including those most crucial to the muscle tissue repair process: leucine, isoleucine, and valine.

IMMUNE SYSTEM SUPPORT

Whey protein contains excellent levels of the amino acids associated with immune system health. Poor protein status and chronic muscle breakdown lead to a decline in immune system health and eventually to many of the sicknesses and ailments associated with over-training.

MICRO-ESSENTIALS

Research has revealed recovery benefits from the consumption of other key antioxidants and amino acids. While many nutrients will enhance recovery, we consider the following to be truly essential:

L-GLUTAMINE
Preserves and rebuilds lean tissue, boosts the body’s natural immune defenses, and aids gastrointestinal health.

L-CARNOSINE
Offers antioxidant support. This nutrient neutralizes all forms of free radicals, thus helping to remove the “waste products” left behind after your workout. It also serves to protect body proteins.

CHROMIUM POLYNICOTINATE
Boosts glycogen synthesis, thus improving your use of post-workout carbohydrates. Studies suggest that athletes who consume chromium along with ample carbohydrates can experience a 300% increase in glycogen synthesis.

THE PERFECT RECOVERY TOOL

Recoverite supplies everything your body needs to jump-start the recovery process. It offers easily assimilated complex carbohydrates from maltodextrin, and premium protein from whey protein isolate in the 3:1 ratio scientifically proven to speed recovery times. With all the essential nutrients as well as a full-spectrum blend of electrolytes, Recoverite is truly the perfect tool for the job.

If you want to feel your best, maximize your gains, and make the most of your time, recovery must be a priority in your training. Putting an emphasis on properly refueling when your body is at its most receptive — immediately following exercise— will help restore your body’s premium fuel (glycogen), rebuild muscle, and strengthen your immune system.

Make Recoverite part of your post-workout routine. To further maximize recovery, consider Hammer Nutrition’s line of supplements. Premium Insurance Caps, Race Caps Supreme, and our other high-potency nutritional supplements are 100% guaranteed to improve your health, recovery, and performance.

HAMMER CBD

Research continues to reveal bountiful benefits provided from the wide range of cannabinoids and terpenes found in the hemp plant. Topically applied Hammer CBD Balm will be especially beneficial for those particularly achy muscles and joints. Hammer CBD softgels or tincture will also help alleviate soreness and aches, which helps protect the muscle cells so that they can repair and grow without interference or delay. The broadspectrum cannabinoids and terpenes found in Hammer CBD products also help the muscles relax, which helps relieve tension and minimizes delayed onset muscle soreness (DOMS). Perhaps the greatest benefit that regular use of Hammer CBD products provides is to enhance sleep quality and duration, both of which are vital for maximizing recovery from exercise and for overall health, especially in regards to repairing damaged proteins, removing cellular debris, stimulating muscle fiber and tissue growth, and optimizing immune system function.

BOTTOM LINE

Get the most out of your training by giving as much attention to recovery as you do to training. Within 30 minutes of exercise, consume adequate complex carbohydrates, whey protein isolate, and antioxidants.

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6 comments

I am a longtime Hammer customer, and for years have purchased Recoverite with great results.
However I find the new formula is difficult to dissolve, and clumps up. I have tried dry bottles, warm water etc. with dissatisfaction . It sticks to the bottle sides, lid and makes cleanup a pain. Any suggestions?!?
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Hammer Nutrition replied:
Hello Lesley, thank you for your comments and long time support. I’m sorry you are not a fan of the tapioca version. We’ve not had reports as you describe from other clients. In fact, some report that it mixes easier and seems almost instantized. There’s no doubt that the structure of the tapioca maltodextrin is quite different from the corn, but the superiority of it compared to corn is worth any issues with mixing, etc., IMHO. However, for those who don’t prefer the tapioca bases 2.0, we continue to stock the “original” Recoverite in 32 serving sizes in all four flavors. My suggestion would be that you switch back to the corn classic. BDF

Lesley Keene

Are the carbohydrates in non-fat milk high-glycemic?
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Hammer Nutrition replied:
Hello Peter, the answer is yes – lactose = milk sugar. Ok, to mix recoverite or whey protein with milk, just would not suggest that before bed if you are doing the HGH spike routine. In that case, mix with water to avoid insulin activity. BDF

peter weiner

Hammer nutrition recovery products has helped me live me dreams. It has allowed me to qualify for 5 Ironman world championship events. Recovery is one of the most important parts of training if not the most important part. Hammer on!!!!!!!!!

Paul Gallardo
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Hammer Nutrition replied:
Hello Paul, thank you for the awesome testimonial and for your support. Glad we could help you live your dreams! Love you last name too!

Paul Gallardo

Hi Brian! I ride a “fast tempo” 4 days/week and run between 32-35miles. In addition to banana and 2 slices of toast, I follow thru with Recoverite & 4 caps Tissue Rejuvenator, then cap off with CBD broad spec. Works wonders & I am ready to hammer it out the next morning. Still a bit sore but I feel I am still able to do hard pedaling. And I do!
More power to HN!
———
Hammer Nutrition replied:
Hi Gregory, thank you for sharing you recipe for success with us and for your support! Keep Hammering! BDF

Gregory Isidro

Hello. Where doesTissue Rejuvenator fit into the recovery process. Thanks.

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Hammer Nutrition replied:
Hi Randy, good question. For runners and anyone over 40, it’s super important, most likely a daily regimen of 2-4 for maintenance, taken with meals or after training. BDF

Randy

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