01 USE THE 20MIN WINDOW
After a tough race there’s a magic 20min recovery window where your metabolic rate is elevated. If you get your nutrition right you can capitalise on this and speed up muscle repair. You should be aiming for 200-300 calories in a mix of carbs and protein (roughy a 3:1 ratio). A recovery shake along with a banana is a great option as you can easily stash a sachet in your bag. Carbohydrates are the priority at this point as you’re aiming to replenish your muscle glycogen stores; and while a little bit of protein is needed to begin the muscle-repair process, too much