Key components of recuperators:

1. Carbohydrates: After intense activity, glycogen stores (the form of energy stored in muscles) are depleted. Recovery foods contain fast-absorbing carbohydrates to replenish these stores and restore energy levels more quickly.

2. Proteins: Proteins are essential for muscle repair and growth. During exercise, especially during endurance activities like trail running, muscles experience micro-tears. The proteins in recovery aids help repair this damage and reduce muscle inflammation, promoting more efficient recovery.

3. Electrolytes: During prolonged exercise, electrolytes such as sodium, potassium, and magnesium are lost through sweat. Recovery drinks contain these essential minerals to restore fluid balance, prevent dehydration, and reduce muscle cramps.

4. Vitamins and minerals: Some recovery supplements include vitamins (such as vitamins C and E) and minerals that act as antioxidants to reduce oxidative stress generated during exercise and accelerate cellular recovery.

Why are they useful for running and trail running?

• Efficient Recovery: Using the right recovery aid helps muscles repair more quickly, allowing for a faster return to training or competition.
• Fatigue Reduction: Helps reduce the feeling of fatigue and improves muscle regeneration, allowing the athlete to train or compete more frequently and with less pain.
• Injury prevention: Proper recovery helps reduce the risk of injuries due to muscle overload or fatigue.

Recovery foods come in a variety of forms, including shakes, water-soluble powders, or bars. They're ideal for taking immediately after intense activity, within 30 to 60 minutes of exercise, when muscles are most receptive to absorbing nutrients.