Nutrition and hydration for recovery
Without enough energy and nutrients, your body can't repair the effects of strain. This guide goes through the basics according to the Finnish nutrition recommendations that support recovery from training and everyday strain.
You will need
- A menu for the week
- A water bottle
- Basic protein-rich foods
- A food diary app if needed
Steps
Eat regularly
Eat 3–5 times a day, about every 3–4 hours. Long gaps between meals sap your energy and can lead to eating in the evening.
Build your meal with the plate model
Eat after training
Spread your protein over the day
Look after your fluids
Replace salt after long sweating
Avoid eating too little
Ask a professional if needed
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