Recharge, Repair, Recover

Recharge, Repair, Recover

In addition to practice and physical training, proper fueling is vital to preparing for and recovering between training sessions. For sport performance and good health, keeping it simple is the best approach - a balance of carbohydrates and lean protein with plenty of fluids and adequate rest helps the body recharge, repair and recover between workout routines.

Carbohydrates are the body’s preferred source of fuel both before exercise and for recharging post-exercise while protein serves to maximize muscle repair and growth. Complex carbohydrates from fruits, vegetables and whole grains, and high-quality protein from lean meat, low-fat dairy, beans and nuts are preferred energy sources.

Before training or competition

Two to four hours before training or competition is good timing for a snack or meal. Some examples include; a sandwich with lean meat and a piece of fruit, pasta with tomato sauce, a bowl of cereal with milk, an English muffin with honey and a container of yogurt. The American College of Sports Medicine suggests 16 – 20 ounces of water within two-hours before exercising or training.

During training or competition

Drink an extra 8 to 12 ounces of water for every half-hour of strenuous activity or exercise. If training or competitions last for multiple hours, fruit with water or a sports drink will keep energy high.

After practice or competition

Energy spent during training or workout routines needs to be replaced. It’s best to refuel within 60 minutes after exercise and include complex carbohydrates, 20 – 30 grams of high protein and water. Some examples:

  • Sandwich with 3 ounces lean meat, pretzels, a piece of fruit and a glass of milk
  • Pasta with marinara sauce and 3 oz. chicken breast, slice of whole grain bread and a glass of milk
  • Three ounces lean meat with cooked veggies, a serving of potatoes or rice and a glass of milk
  • NuGo Stronger bar with 25 grams of protein, no artificial ingredients and no sugar alcohols


To fully recover between training sessions or after competition, recharge with carbohydrates and repair with protein. A balance of these macronutrients, with water and plenty of rest, will help you stay at the top of your game and in top health.

Grab a NuGo Stronger bar before you hit the gym for sustained energy or enjoy one after your workout to aid in quick muscle recovery. Every bar is gluten-free and made with hormone-free whey protein, no soy and with nothing artificial. NuGo Stronger has the taste of a candy bar without the guilt.

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