Table 2 Repair and Adaptation for the Immediate Recovery Phase 0–4 h

• Ingest a protein-rich high quality source that provides 30–40 g of protein (containing 6–9 g of essential amino acids) as soon as possible after exercise. Leucine in particular is an important amino acid for its anabolic stimulating properties.

• Plan a feeding pattern which includes this optimal protein serving of 20–25 g along with other nutritional goals every 3–5 h to fully maximise recovery in the immediate phase.

• Have a protein-rich snack before bed, which preferably contains casein (e.g. 200 g of cottage cheese or 40 g in a liquid supplement) to optimise protein synthesis overnight.

Rapidly digested protein sources containing 10 g to have in the immediate recovery phase:

- 300 ml milk, milkshake, flavoured milk

- 20–30 g high protein sports bar (quantities dependent on the brand)

- 10–15 g whey-based protein powder (quantities dependent on the brand)

- 200 g Greek-style yogurt

- 250 ml of low-fat custard