Nutrition, Hydration & Recovery Support

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This page covers what four sources say about recovery nutrition: protein (the International Society of Sports Nutrition), carbohydrate and muscle glycogen (a 2017 review), fluid before, during and after exercise (the American College of Sports Medicine), and drinking water during work in heat (NIOSH).

Protein and Tissue Repair

The International Society of Sports Nutrition position stand puts daily protein for building and maintaining muscle in most exercising people at 1.4 to 2.0 grams per kilogram of body weight per day, in doses that “should ideally be evenly distributed, every 3–4 h, across the day,” and says protein taken around training “has been shown to maximize muscle repair and optimize strength- and hypertrophy-related adaptations” (Jäger et al., 2017). The Nutrition page carries the Dietary Guidelines’ 1.2 to 1.6 grams per kilogram for the general population and the meta-analysis finding of no further muscle gain above about 1.62.

Carbohydrate and Glycogen

Muscle glycogen is rebuilt after exercise, and in the first hours carbohydrate at about 1 gram per kilogram of body mass is described as “optimizing this process”; over the following day total intake matters more than “the type, form and pattern of intake” (Burke, van Loon & Hawley, 2017).

Fluid Before, During and After Exercise

The American College of Sports Medicine position stand sets these goals: before exercise, “to start the activity euhydrated and with normal plasma electrolyte levels”; during exercise, “to prevent excessive (>2% body weight loss from water deficit) dehydration” and “avert compromised performance”; and after exercise, “to replace any fluid electrolyte deficit” (Sawka et al., 2007).

Water and Salt During Work in Heat

NIOSH’s guidance for people working in heat is “drink 1 cup (8 ounces) of water every 15–20 minutes,” “do not drink more than 48 oz (1½ quarts) per hour!” because drinking too much “can cause a medical emergency because the concentration of salt in the blood becomes too low,” and “for prolonged sweating lasting several hours, sports drinks with balanced electrolytes are another option to replace salt lost in sweat” (NIOSH 2017-126). People with heart or kidney conditions, or on fluid restrictions or diuretics, should get fluid guidance from their clinician.

Daytime Recovery, Stress Load & Capacity Management: the stressors outside training
Active Recovery, Rest States & Down-Regulation: what recovery techniques were found to do
Sleep Physiology & Architecture: sleep stages
Nutrition: protein, carbohydrate, fat, fiber and water in general
Foundational Supplements: what the NIH says nutrient by nutrient

What Comes Next

→ Continue to Recovery Periodization, Deloads & Long-Term Resilience.

GoldBlock Workshop is educational. We explain how the body works and what the research says. We do not diagnose, treat, or give personal medical advice. Talk to a qualified professional about persistent sleep or recovery problems, especially if symptoms are severe or ongoing.

Sources and further reading

Jäger et al., “International Society of Sports Nutrition Position Stand: protein and exercise,” Journal of the International Society of Sports Nutrition (2017). PubMed
Burke, van Loon & Hawley, “Postexercise muscle glycogen resynthesis in humans,” Journal of Applied Physiology (2017). PubMed
Sawka et al., “American College of Sports Medicine Position Stand: exercise and fluid replacement,” Medicine & Science in Sports & Exercise (2007). PubMed
NIOSH, “Heat Stress: Hydration,” DHHS (NIOSH) Publication No. 2017-126 (read 2026-10-18). Hourly intake guidance and the warning that overdrinking lowers blood salt dangerously. stacks.cdc.gov