29/11/2025
1 Papaya (Digestion + Recovery) Papaya post-workout = smoother digestion.
Rich in enzymes (papain) that help break down protein and reduce bloating.
Also gives Vitamin C → reduces inflammation → speeds up recovery.
2 Whey Protein (Muscle Repair)
Fastest protein you can give your body after training.
Quickly restores amino acids, repairs muscle fibers, and supports growth.
Why it matters: Post-workout window needs fast-digesting protein.
3 Complex Carbs (Energy Refill)
Carbs = glycogen refill.
Use oats / sweet potato / multigrain bread after workout.
They release energy slowly → stable sugar levels → sustained recovery.
Why it matters: No carbs = poor recovery + low next-day performance.
4 Good Fats (Hormone Support)
Good fats keep hormones like testosterone & insulin balanced.
Add 5–10g: nuts, seeds, avocado, or peanut butter.
Why it matters: Strong hormones = better strength, fat-loss, and muscle-building.
