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Supplement Recommendations and Nutrient Timing for Optimal Recovery

During and after training strategies for different training intensities and duration

Training Session Duration Intensity Recovery Strategy
Session < 90 minutes Light Intensity Recovery Strategy 1
Moderate - High Intensity Recovery Strategy 2
Session > 90 minutes Light Intensity Recovery Strategy 2
Moderate - High Intensity Recovery Strategy 3
More than 1 session per day of which 1 session >90 minutes OR 1 session >150 minutes Light Intensity Recovery Strategy 3
Moderate - High Intensity Recovery Strategy 3

Recovery strategy 1

Recovery strategy 2

Recovery strategy 3

1st recovery interval: 55- <70 kg athlete

Training Session Duration Intensity
⅔ cup muesli OR ⅓ cup muesli + 1 Fruit 60 g cheese (2x matchbox size)
⅔ cup rice 30 g Cheese + 30 g Biltong
3 Provitas + 1 Fruit 1 Boiled egg + 20 g cheese
3 Slices bread 60 g cooked chicken/beef
3 Digestive biscuits + 1 Fruit 2 Tbsp. Peanut butter
1 Medium muffin + 1 Fruit 350 ml milk (not flavoured)
250 ml Fruit juice (100%) ⅔ cup yoghurt
1 ½ cup fruit salad 50 – 60 g Biltong
1 Pancake with cinnamon sugar + 1 Fruit ¼ cup cottage cheese + 30 g biltong
Carbohydrate and protein combinations
PVM Reignite: Mix 1x 50 g – 75 g portion with 400 -600 ml water
350 -500 ml low fat milk + 2-4 tsp Nesquik or Milo
1 PVM Energy bar (45 g) – any flavour (Recovery strategy 2 only)
40 g PVM Fusion + 200 ml water

Recovery Meal ideas: 55- <70 kg athlete

Table 2: 1st recovery interval: 70-90 kg athlete

*Carbs – choose 1 *Protein – Choose 1
1 cup muesli + 1 Fruit 75 g cheese (2 ½ x matchbox size)
1 cup rice 45 g Cheese + 30 g Biltong
6 Provitas + 250 ml Fruit juice (100%) 1 Boiled egg + 30 g cheese
4 slices bread 75 g cooked chicken/beef
6 Digestive biscuits + 1 Fruit 3 Tbsp. Peanut butter
1 large muffin + 1 Fruit 500 ml milk (not flavoured)
250 ml Fruit juice (100%) + 2 slices of bread 1 cup yoghurt
1 ½ cup fruit salad + 4 digestive biscuits 60 – 75 g Biltong
2 Pancakes with cinnamon sugar + 1 Fruit ¼ cup cottage cheese + 45 g biltong
Carbohydrate and protein combinations
PVM Reignite: Mix 1x 75 g portion with 600 ml water
500 ml low fat milk + 3 tsp Nesquik or Milo
1 PVM Energy bar (45 g) – any flavour + 1 Fruit (Recovery strategy 2 only)
40 g PVM Fusion + 200 ml water

Recovery Meal ideas: ≥70-90 kg athlete

Urine Colour Chart

< 1.009 Well-hydrated
1.009 - 1.020 Hydrated
1.021 - 1.025 Minimal dehydration
1.026 - 1.030 Significant dehydration
≥ 1.031 Severe dehydration

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