Hitting the gym or putting in a home workout sesh using a YouTube video to guide you is just half the battle. What’s as important is what comes right after. The food and drink you consume post your sweat sesh can actually make all the difference when it comes to restoring energy, building muscle, burning fat, and basically not undoing the hard work you’ve done.

When you exercise, the proteins that make up your muscle fibres become damaged. These muscle fibres undergo microtears, leading to inflammation and soreness. This is a natural response as the body strives to adapt to the imposed stress. Recovery is the phase in which muscles repair and grow stronger. There are several things that can aid recovery – from a good night’s sleep to an ice bath to foam rolling to a massage. But at the core of it, adequate nutrition should be your top priority.