The recovery is important and often we do not care about it. 30 minutes after your training, the repair process begins. After intense training, you should drink an additional 500-1000 ml. Carbs, protein and sodium are important after your workout to boost your recovery.


In practice: fresh fruit or a juice and whey protein isolated (30 g).


The first meal approximately 1 hour after run. However, everyone is different and you have to listen to your body – it is a great communicator.


Before bed, magnesium does help a lot to support your system and sleeping. Sleep is an important factor for excellent recovery. Only runners who sleep enough will give their bodies the time to fully rilaecover from the training.


Dott.ssa Annalisa Faè R&D ProAction