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1. The Post-Workout Recovery Window: Timing is Everything

A. The 30-Minute Rule

• Why It Matters: Muscle repair and glycogen replenishment peak in the first 30 minutes post-workout.
• Nutrient Ratio: Aim for a 3:1 carb-to-protein ratio (e.g., 60g carbs + 20g protein) to maximize insulin-driven nutrient uptake.
• Heart Rate Insight: Use a heart rate monitor to confirm recovery—heart rate should drop to 60–70% MHR within 15 minutes of finishing.

B. Calorie Burn Calculators: Fuel Based on Effort

• Formula: Calories burned/hour ≈ (weight in kg × MET value) × 3.5 ÷ 200
  • Example: 70kg runner post-10K (MET=8) burns ~560 calories; replace with 700–800 calories (1.2–1.5x burn).
• EZON Watch Feature: Sync workout data to auto-calculate burn via the EZON App, then adjust meal portions accordingly.

2. Carb Cycling: Optimize for Your Goals

A. High-Carb Days (Strength Training)

• When to Refuel: Post-weightlifting sessions (e.g., squats, bench press) to restore glycogen.
• Best Sources: White rice, sweet potatoes, sports drinks (30–60g carbs/hour during intense workouts).
• Monitor with HR Data: High-intensity days (Zone 4–5) require 50% more carbs than low-intensity days (Zone 2–3).

B. Low-Carb Days (Active Recovery)

• When to Scale Back: Post-Yoga or rest days; focus on protein (1.6g/kg) and fiber.
• Example Meal: Grilled chicken salad with quinoa (20g carbs + 30g protein).

3. Protein Timing: Build Muscle, Not Fat

A. Pre-Workout Protein (1–2 Hours Before)

• Goal: Reduce muscle breakdown during exercise.
• Ideal Dose: 20–30g protein (e.g., eggs + oatmeal).

B. Post-Workout Protein (Within 30 Mins)

• Fast-Acting Sources: Whey protein, Greek yogurt, or lean fish (digested in 30–60 mins).
• Casein for Overnight Repair: 20g casein protein (e.g., cottage cheese) before bed for slow-release amino acids.

4. Recovery Meals: Sample Plans for Every Workout

A. Post-Cardio (e.g., 5K Run)

• Meal: 1 cup quinoa + 1 grilled chicken breast + 1 medium banana
• Nutrients: 60g carbs, 30g protein, 5g fat
• Heart Rate Link: If post-run HR >80% MHR, add 10g extra carbs for stress adaptation.

B. Post-Weightlifting (Full Body Session)

• Meal: 2 cups brown rice + 150g salmon + 1 cup broccoli
• Nutrients: 80g carbs, 40g protein, 15g fat
• Timing: Consume within 25 minutes for optimal muscle synthesis.

C. Post-HIIT (20-Minute Session)

• Meal: Protein smoothie (1 scoop whey + 1 cup pineapple + spinach)
• Nutrients: 40g carbs, 25g protein, 5g fat
• Burn Adjustment: Use a calories burned calculator to add 10% more carbs if session exceeded 300 calories.

5. Hydration and Electrolytes: The Unsung Heroes

A. Post-Workout Hydration Formula

• Fluid Loss Replacement: Drink 1.5L water for every 1kg body weight lost during exercise (tracked via pre/post workout weigh-ins).
• Electrolyte Balance: Replenish sodium (500mg/L) and potassium (200mg/L) with coconut water or electrolyte tablets.

B. Heart Rate Monitor Role

• Dehydration Signals: Elevated resting heart rate (>5 BPM above baseline) indicates poor hydration—prioritize water + electrolytes over solid food.

6. Common Mistakes to Avoid

1. Skipping Post-Workout Meals:
   • Solution: Prep snacks in advance (e.g., protein bars) to avoid delays.
2. Overloading on Fat:
   • Solution: Limit post-workout fat to <10g to speed up digestion (fat slows nutrient absorption).
3. Ignoring Individual Variability:
   • Solution: Use heart rate monitors and calories burned calculators to personalize plans—no one-size-fits-all!

7. FAQs: Your Recovery Nutrition Questions Answered

Q: Can I drink coffee post-workout?

• Yes, in moderation (1 cup). Caffeine may enhance alertness but avoid exceeding 300mg/day to prevent sleep disruption.

Q: How much protein is too much?

• Exceeding 2.2g/kg/day may strain kidneys. Monitor urine color (pale yellow = optimal hydration/balance).

Q: Best plant-based protein for recovery?

• Pea protein, lentils, or tofu—pair with grains (e.g., rice) for complete amino acids.

Fuel Your Body to Perform Better Tomorrow