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Recovery nutrition has evolved into a science that combines carbohydrates, proteins, fluids, and electrolytes to ensure the body is refueled, re-hydrated, and has the raw ingredients necessary to repair and rebuild muscle tissue. It's not a one-size-fits-all solution.
The amount and ratio of nutrients varies with the athlete, and recommendations should take into consideration age, gender, body size, physical condition, duration, nature of events, and environmental factors such as temperature and altitude.
Although it's essential to consider all these variables, we now have enough research to propose simple guidelines that you can apply to your training and competition.