{
  "@context": "https://schema.org",
  "@type": "FAQPage",
  "@id": "https://scienceinsport.com/blogs/nutrition/complete-guide-recovery-nutrition#faq",
  "mainEntity": [
    {
      "@type": "Question",
      "name": "What should I eat after exercise to recover?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Aim for carbohydrate to refill glycogen and protein to repair muscle within the first 30 to 60 minutes, roughly 1 gram of carbohydrate per kilogram of bodyweight and around 20 to 30 grams of protein, plus fluid and electrolytes to rehydrate. Continue with good nutrition and sleep across the day."
      }
    },
    {
      "@type": "Question",
      "name": "How soon after training should I eat?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Your muscles are most receptive to carbohydrate soon after exercise, so getting carbohydrate and protein in within the first 30 to 60 minutes is valuable, especially when your next session is close. With plenty of recovery time, normal meals will also refill your stores."
      }
    },
    {
      "@type": "Question",
      "name": "Do endurance athletes need protein for recovery?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Yes. All training causes muscle stress that protein helps repair, not just strength work. Endurance and team-sport athletes benefit from around 20 to 30 grams of protein after demanding sessions, alongside carbohydrate, with further protein spread across the day."
      }
    },
    {
      "@type": "Question",
      "name": "Are recovery drinks worth using?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "They are a convenient way to hit your carbohydrate and protein targets when appetite is low or you are away from home. Products like REGO Recovery, or BETA Recovery for bigger sessions, combine both in a single drink, making recovery easy when solid food is not practical."
      }
    }
  ]
}