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5. 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.


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.


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.


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 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.


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.


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.


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:

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

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.

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.


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.


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.


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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