Learn the 3R recovery protocol for rugby players: 30-40g protein + 1-1.2g/kg carbs within 30-60min, 1.5L fluid/kg hydration, and 8+ hours sleep for optimal post-match recovery.
Learn the 3R recovery protocol for rugby players: 30-40g protein + 1-1.2g/kg carbs within 30-60min, 1.5L fluid/kg hydration, and 8+ hours sleep for optimal post-match recovery.