3d • Fuel and recovery 🥗
Quick Nutrition + Recovery Hack
Want faster recovery without overthinking your diet? Here’s a simple hack:
Eat a “3-2-1 Plate” right after training:
- 3: Carbs (fuel refill) — rice, oats, fruit, potatoes
- 2: Protein (muscle repair) — chicken, eggs, Greek yogurt, whey
- 1: Color (micros + inflammation control) — berries, spinach, peppers
This combo hits glycogen, muscle repair, and inflammation in one go.
Small habit → big recovery upgrade
What’s your go-to post-training meal?
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Quick Nutrition + Recovery Hack
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