You’re Not Under-Eating — You’re Mistiming It
You’re training hard.
You’re eating clean.
You’re hitting your protein.
But your body feels like it’s falling apart halfway through the week.
If you're waking up stiff, slow, sore — and constantly chasing recovery — this email’s for you.
🔁 Recovery Isn’t Just What You Eat… It’s When
⏱️ 1. The 30-Minute Window After Training is Real
You don’t need a full “anabolic meal” the second you finish pads…
But if you're waiting 2 hours to eat? You’ve already missed the prime window.
✅ Fix:
Get some protein + fast carbs in within 30–60 mins:
Whey shake + banana
Rice cakes + jam + Greek yogurt
Fruit + salted water
You’ll refuel faster, recover faster, and stop dragging into the next session.
🍽️ 2. Evening Meals Should Do More Than “Top You Off”
Your post-evening training meal needs to repair what the day broke down.
Most fighters just eat whatever’s left in their macros. That’s a mistake.
✅ Fix: Build your evening meal like this:
30–40g protein (chicken, beef, eggs, casein)
50–70g carbs (rice, sweet potato, oats)
Salted
Include a small fat source (olive oil, nut butter)
You’ll sleep deeper, wake up less sore, and recover like someone who actually wants to win.
🚱 3. Don’t Just Slam Water — Rehydrate With Intent
After hard sessions, plain water doesn’t cut it.
You need salt, a bit of carb, and liquid — together.
✅ Fix:
Post-training? Go for:
500ml water
1 pinch salt
10–15g honey or fruit juice
Optional: squeeze of lemon or electrolyte tab
⚠️ Common Mistakes That Kill Recovery
Eating too little after your evening session
Delaying carbs for “cutting” reasons
Drinking loads of water but skipping sodium
Thinking soreness = gains (it doesn’t)
If you’re still wrecked every morning — your recovery strategy is broken, not your body.🥊 Want the Full System I Use With Fighters in Camp?
The FightCamp Nutrition Course gives you the exact setup:
✅ Protein targets, carb cycling, and strength protocols
✅ Fight-week cut strategy
✅ Supplement stacks to hold power
✅ Rehydration & recovery walkthrough
Grab the Fight Camp Nutrition Course here⬇️
— Athlete’s Appetite Team
