FAILING TO PLAN MEANS PLANNING TO FAIL
Having a recovery plan in place is important for both training and competition, and for elite competitors and “weekend warriors” alike. Sticking to this plan with consistency – establishing your recovery routine – is as important as having a plan.

Training and sports create damage in your body that you might overlook. Failure to plan for recovery between sessions may lead to increased risk of injury or illness.

DON'T FORGET THE OTHER 22 HOURS
Often the focus in sports nutrition and performance is on providing enough energy, nutrients, and hydration to fuel the activity while it is happening.

There is no question that fueling activity during your two-hour workout is important. But it is how we recover from that activity that makes the most difference. What you do in the other 22 hours each day can have a significant impact on reaching your training and performance goals.

Being intentional about your recovery strategy involves physical repair, such as foam rolling or stretching, getting adequate rest and sleep, accounting for the metabolic demands of training, rehydrating, and supporting recovery from injury.

To help you fine-tune your specific recovery routine, here are some products our team of health-care practitioners often includes when helping clients design their recovery plan.

RECOVERY PLAN RECOMMENDATIONS
Remember the "Human" in Human Performance. Since training and competition can raise the needs of nutrients above baseline, we recommend setting the foundation of recovery with a well-designed multi-vitamin.

Multi-Vitamin Elite – A.M. and P.M. formulas to support high-performance nutrition*

  • Comprehensive formula contains well-absorbed tissue-ready vitamins and minerals
  • Features green tea phytosome to provide antioxidant and metabolic benefits*
  • Includes Relora®, a blend of plant extracts shown to optimize cortisol and DHEA levels, aid in weight management, and support restful sleep*

Start Rebuilding
Exercise and training promote damage and breakdown in the body. Adding protein – specifically the amino acid leucine – post-workout tells the body to stop the breakdown and turn on the recovery process.*

Whey Protein Isolate

  • 21 grams of protein per serving
  • Good source of branched-chain amino acids, including leucine
  • Promotes lean muscle mass and muscle strength*
  • Provides added bromelain and papain to enhance protein digestion*

Repair and Recovery
Managing the occasional aches and soreness associated with activity and training can go a long way towards establishing exercise and training as a routine, and not just hobby.

Meriva-SF and Meriva 500-SF

  • 21 grams of protein per serving
  • Good source of branched-chain amino acids, including leucine
  • Promotes lean muscle mass and muscle strength*
  • Provides added bromelain and papain to enhance protein digestion*

AR-Encap® – Comprehensive joint support*

  • Can provide relief from occasional aches and soreness*
  • Bromelain helps promote healing after trauma*
  • Glucosamine and MSM help maintain joint mobility*

Rehydrate
As little as 2% dehydration can have an impact on mental and physical performance. It is important to reestablish normal hydration levels after exercise. You should never start your next training session in a dehydrated state.

Catalyte® – An electrolyte and energy restoration complex*

  • Prevents dehydration*
  • Provides minerals – calcium, magnesium, potassium, zinc – that support proper muscle function*
  • Promotes energy restoration*

MAKE IT AS EASY AS POSSIBLE
When it comes to establishing routines, we find that convenience = compliance. Adding your recovery to existing routine, such as your morning routine or post-workout routine, tends to create constancy. At Thorne, we realize supplementation often happens on-the-go, and lugging a tub of protein powder in your gym bag might not be ideal.