Most people will get enough protein in their diet, but if you get the timing and type of protein right you can really boost your recovery. Your body has a neat little recovery window for up to an hour after an exercise, so using protein in this window will kick-start lean muscle development. This will initiate recovery from the exercise induced trauma to your muscles and prepare you for the next session. Science show the best recovery fuel is carbs and protein in a ratio of 4:1 to minimize muscle breakdown, replace glycogen stores and support the immune system. Try a serve of Bindi Organic Pea protein in a smoothie with bananas, honey and milk.

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