Health & Body
Recovery Meal Builder
Tell us about your run for a recovery plate with the right carbs, protein, and micronutrients.
Recovery nutrition recommendations are general guidance. Individual needs vary with training intensity, body composition, and health conditions.
Speed up recovery
Refuel after hard sessions.
How the Recovery Meal Builder works
Analyses run type, duration, and time since finishing to build a recovery plate targeting 3:1 to 4:1 carb-to-protein ratio.
Frequently asked questions
How soon after running?
Within 30 minutes, especially after hard sessions.
Carb-to-protein ratio?
3:1 to 4:1. Example: 60-80g carbs with 20-25g protein.
After easy run?
Short easy runs do not require a dedicated recovery meal.