3 Essential Nutrients to Recover Faster & Stronger

Be it in the gym or in life, you need nutrients to recover because every movement and action is fueled by nutrients that provide you energy needed. 


  1. Carbohydrates 

Carbohydrates is the primary source of energy to humans, as much as we can survive on other fuel substrates like ketone bodies, and fats, carbohydrates are the preferred source of fuel for our human body. Aim for 6-8g/kg bodyweight of carbohydrates if you’re an elite athlete participating in vigorous physical activity (6-7 days of >150 minutes high intensity exercise per week).  If you are a regular individual participating in recreational activities, you can aim for 45% of energy intake from carbohydrates. 

Note that there are many sources of carbohydrates that are less preferable which comes in the forms of pastries, sugary drinks, energy drinks, refined grains and so on so forth. 

Here is a list of preferable carbohydrates food sources, including but not limited to, corn, sweet potato, pumpkin, quinoa, yams, wholegrain bread, oats, brown rice, whole wheat pasta, fruits and vegetables. I can’t emphasize enough that fruits are not evil. 


  1. Protein

Protein is the raw building block for muscles, and any structural components in our body like hair, skin and nails. Hence it makes sense that we need more protein if we are actively using them. You should aim for 1.2-2.0g/kg bodyweight of protein in accordance with International Society of Sports Nutrition (ISSN) guidelines but not anything too excessive. 

High-quality protein source: Dairy product (milk/cheese/yoghurt), meat, poultry, eggs, seafood, soy, edamame, tofu 


  1. Antioxidants 

  • Regularly use herbs in your cooking
  • Drink coffee/tea every day 
  • Fruits and vegetables everyday 

Different types of antioxidants are required for your body to fight off free radicals, especially when you’re exercising on a high level! :)

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