Frequently Asked Questions

Daily protein requirements vary based on your activity level, body weight, and fitness goals. For sedentary adults, the recommended dietary allowance is approximately 0.8 grams per kilogram of body weight. However, individuals engaged in regular strength training typically benefit from 1.6 to 2.2 grams per kilogram of body weight daily. For a person weighing 70 kg with regular exercise, this translates to roughly 112-154 grams of protein per day. Distributing protein evenly across 4-5 meals—rather than consuming it all at once—may optimise muscle protein synthesis throughout the day.

Whole food sources provide both protein and complementary nutrients that support recovery. Animal-based sources include chicken breast (31g protein per 100g), lean beef (26g), eggs (6g per egg), Greek yoghurt (10g per 100g), and salmon (25g). Plant-based options include lentils (9g per cooked cup), chickpeas (15g per cooked cup), tofu (15g per 100g), nuts and seeds (5-10g per ounce), and whole grains like quinoa (8g per cooked cup). Combining different sources—such as rice and beans, or tofu with nuts—creates complete amino acid profiles. Including a variety of protein sources ensures you receive diverse micronutrients alongside your amino acids.

B vitamins function as coenzymes in energy metabolism and protein synthesis. B1 (thiamine), B2 (riboflavin), and B3 (niacin) are essential for converting carbohydrates and fats into usable energy during recovery. B6 is critical for amino acid metabolism and protein synthesis, while B12 supports red blood cell formation and nerve function—both important for athletic recovery. Folic acid (B9) aids in cell division and DNA synthesis. Individuals with high training volumes may have elevated B vitamin needs, though deficiency is relatively uncommon in well-nourished populations. Sources include whole grains, lean meats, eggs, legumes, and leafy greens.

Vitamin C (ascorbic acid) serves multiple functions in the recovery process. It is a cofactor for prolyl and lysyl hydroxylase, enzymes essential for collagen synthesis and connective tissue repair. Since intense exercise creates oxidative stress, vitamin C's antioxidant properties help neutralise free radicals produced during and after training. Additionally, vitamin C enhances iron absorption from plant-based sources, supporting oxygen transport and aerobic capacity. Research suggests that consuming adequate vitamin C—around 90-200 mg daily for adults—supports collagen remodelling and may reduce post-exercise inflammation. Excellent sources include citrus fruits, berries, kiwi, bell peppers, and broccoli.

Vitamin D regulates calcium and phosphate homeostasis, essential for bone health, muscle function, and inflammation control. It acts as a hormone in the body, influencing over 200 genes related to immune function and muscle contraction. Athletes with insufficient vitamin D levels may experience slower recovery, increased injury risk, and compromised immune function. The recommended daily intake is 600-800 IU for most adults, though athletes and those with limited sun exposure may benefit from 1,000-2,000 IU daily. In the United Kingdom, where sun exposure is limited during winter months, supplementation may be prudent. Sources include fatty fish (salmon, mackerel), egg yolks, fortified dairy products, and mushrooms exposed to sunlight.

Magnesium participates in over 300 enzymatic reactions, including those involved in protein synthesis, muscle contraction, and energy production. It also plays a key role in nervous system relaxation and sleep quality—both crucial for recovery. Zinc is essential for protein synthesis, immune function, and wound healing. Intense exercise can increase losses of both minerals through sweat, potentially creating a recovery deficit in athletes with high training volumes. The recommended daily intake for magnesium is 310-420 mg for adults, while zinc requirements are 8-11 mg daily. Sources include nuts and seeds (almonds, pumpkin seeds), legumes, whole grains, oysters, and dark leafy greens. Some athletes find magnesium supplementation helpful for sleep and muscle relaxation post-training.

The "anabolic window"—the period of heightened muscle protein synthesis after exercise—extends much longer than once believed. While the window is largest in the immediate 1-2 hours post-exercise, muscle protein synthesis remains elevated for several hours. Consuming protein and carbohydrates within 2-3 hours after training provides amino acids when muscles are primed for synthesis. A typical recovery meal might include 20-40 grams of protein, 40-80 grams of carbohydrates, and additional vitamins from whole foods. This need not be an elaborate smoothie; ordinary meals work equally well. Pre-sleep nutrition is also important, as muscle protein synthesis continues during recovery, and casein-based foods (Greek yoghurt, cottage cheese) digest slowly throughout the night.

While protein powder and vitamin supplements offer convenience and concentrated nutrients, whole foods provide a broader spectrum of bioactive compounds, fibre, and micronutrients that work synergistically. Whole foods contain phytochemicals, polyphenols, and other compounds not present in isolated supplements, which may enhance recovery through anti-inflammatory and antioxidant mechanisms. Supplements serve best as supplements to, not replacements for, a foundation of whole foods. A balanced diet of lean proteins, fruits, vegetables, whole grains, and healthy fats will supply most nutrients needed for recovery. Supplements may fill specific gaps—such as vitamin D in winter months, or convenient post-workout protein when whole meals aren't practical. However, relying primarily on supplements while neglecting whole food variety compromises long-term nutritional adequacy and recovery quality.

Hydration is fundamental to nutrient transport and utilisation. Water serves as the transport medium for all nutrients, including amino acids, vitamins, and minerals, carrying them from the digestive tract to muscles and tissues. Dehydration impairs cellular function and slows metabolic processes, including protein synthesis and energy production. During and after exercise, fluid losses through sweat necessitate rehydration to restore cellular fluid balance and support cardiovascular function. Current guidance suggests consuming 500-750 ml of fluids for every kilogram of body weight lost during exercise, over 4-6 hours post-workout. Beyond post-exercise rehydration, consistent daily hydration—around 2-3.5 litres for most adults—optimises nutrient absorption, circulatory efficiency, and recovery adaptations. Individual needs vary based on activity level, climate, and metabolism.

Exercise-induced inflammation is a normal part of adaptation, but excessive or prolonged inflammation can delay recovery. Several nutrients possess anti-inflammatory properties worth exploring. Omega-3 fatty acids (EPA and DHA) found in fatty fish, walnuts, and flaxseeds help reduce inflammatory markers. Polyphenols in berries, dark chocolate, and green tea act as antioxidants, neutralising exercise-induced free radicals. Curcumin in turmeric and ginger compounds show potential anti-inflammatory effects in research. Vitamin E and vitamin C also provide antioxidant support. Importantly, while these nutrients are beneficial components of a whole-food diet, they work best as part of a comprehensive approach that includes adequate protein, sleep, and training periodisation. Over-reliance on anti-inflammatory supplementation without addressing fundamental recovery factors like sleep and stress management may prove less effective.

Yes, recovery nutrition priorities differ between training modalities. Strength athletes emphasise adequate protein intake (1.6-2.2 g/kg body weight) to support muscle protein synthesis and hypertrophy, with particular focus on essential amino acids and leucine content. Carbohydrates are secondary but still important for glycogen replenishment. Endurance athletes require higher total carbohydrate intake (6-10 g/kg body weight daily) to replenish depleted muscle and liver glycogen, alongside moderate protein (1.2-1.4 g/kg). Mixed-sport athletes benefit from balanced macronutrient intake addressing both energy restoration and protein synthesis. Both groups need micronutrients—iron for oxygen transport (especially endurance athletes), antioxidants for inflammation management, and electrolytes for fluid balance. Individual response varies significantly; athletes benefit from experimenting with timing and composition to identify what supports their recovery and performance best.