Recovery for The Gralloch

Recovery is where the real training adaptations happen. For an event like The Gralloch, where long miles, elevation and repeated stress place heavy demands on your body, how you recover is just as important as how you train.

After intense exercise, your body enters a critical recovery phase. During this time, muscles need carbohydrates to restore depleted glycogen stores and protein to repair damaged muscle fibres.

Together, these nutrients help move your body from a catabolic, break-down state into an anabolic, build-up state. This shift is what allows training to make you stronger rather than leaving you drained, sore or more prone to injury.

Sir Chris Hoy summed it up perfectly:

“The sooner protein is consumed post-exercise, the sooner the muscles can recover and adapt to the stress of training.”

By prioritising high-quality nutrition soon after exercise, ideally within the first hour, you support faster repair, reduce muscle soreness and set yourself up for a better next session.

Why recovery matters for The Gralloch

Training for The Gralloch involves long sessions, cumulative fatigue and repeated impact. Without effective recovery, fatigue compounds and performance stalls.

Good recovery nutrition helps you:

• Restore muscle glycogen after long or hard sessions
• Repair muscle tissue stressed by climbing and descents
• Reduce muscle soreness and stiffness
• Maintain training consistency
• Lower injury risk during high-volume blocks

Recovery is not just about feeling better the next day. It is about being able to train again with quality.

Why do I need recovery nutrition?

Exercise is positive stress, but it is still stress. Every session places strain on muscles, connective tissue and joints, triggering inflammation and microscopic muscle damage.

Recovery nutrition provides your body with the building blocks it needs to respond to this stress effectively. With the right balance of protein and carbohydrates, recovery products help you refuel, rebuild and reset without relying on large meals that may be inconvenient or poorly timed.

Protein and carbohydrate: The recovery foundation

Protein and carbohydrate form the cornerstone of effective recovery.

Protein provides amino acids needed to repair and rebuild muscle fibres damaged during exercise. Consuming protein soon after training stimulates muscle protein synthesis, helping your body adapt and grow stronger.

Carbohydrates replenish glycogen stores that fuel your next session. Without adequate carbohydrate intake, recovery slows and subsequent workouts suffer.

Combining both nutrients post-exercise has been shown to enhance recovery more effectively than either alone.

Recovery drinks: Fast, convenient refuelling

Recovery drinks such as Tailwind Recovery Mix are one of the most efficient ways to deliver both protein and carbohydrates immediately after training.

They are ideal when:

• You finish a session with low appetite
• You need fast absorption
• You are training again within 24 hours

Mixed with water or milk, recovery drinks allow you to start the recovery process quickly, even before you have access to a full meal.

Recovery bars: Portable and satisfying

Recovery bars like STYRKR BAR+ offer similar nutritional benefits in a solid, snack-style format. They are easy to carry and work well when you want something more filling after training.

Bars are a good option when:

• You are travelling home from a session
• You want a more substantial texture
• You prefer eating over drinking post-exercise

They can also complement a recovery drink later in the day if energy demands are high.

Build a smarter recovery routine

Recovery is not an afterthought. It is an essential part of performance. By fuelling recovery as intentionally as you fuel your sessions, you give your body the best chance to adapt, stay resilient and arrive on race day stronger and better prepared.

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Recovery Nutrition for Endurance Athletes

How & When To Use Recovery Drinks