Quick summary:
- ⏱️ The 30 to 60 minutes post-exercise = key zone for recharging energy and repairing muscles.
- 🍚 Objectives: to replenish glycogen, stimulate protein synthesis, rehydrate and remineralize.
- 🍫 RECOVERY bars, K2 and Bivouac COOKNRUN meals facilitate optimal recovery.
What is the metabolic window?
Immediately after exercise, your body enters a phase of maximum sensitivity to nutrients: this is the metabolic window . This lasts for approximately 30 to 60 minutes.
- Glycogen is resynthesized more quickly.
- Cell membranes absorb nutrients more effectively.
- Enzymatic activity facilitates muscle recovery.
- and rehydration is more effective.
👉 This is THE period where every calorie ingested “works” more for you.
Objective #1: Restore glycogen
After exercise, glycogen stores are depleted. Studies recommend 1 to 1.2 g of carbohydrates/kg in the hour following exercise (Ivy et al., 1988).
Recommended formats:
- K2 dried fruit (natural fast-acting carbohydrates)
- Fruit compote or puree
- Dates, apricots, grapes
💡 COOKNRUN → the K2 range combines dried fruits & oilseeds for a natural and digestible energy boost.
Objective #2: Repair the muscle
The effort creates micro-damage to the muscles: repair quickly = recover better.
In the first 30 minutes, aim for:
- 20–25 g of protein rich in essential amino acids,
- + a carbohydrate intake to stimulate protein synthesis.
💡 Ideal: a carbohydrate/protein ratio of 3:1 or 4:1.
COOKNRUN option:
- RECOVERY bars : plant-based protein (peas + rice) + natural carbohydrates → perfect combo for the metabolic window.
Objective #3: Rehydrate & Remineralize
Rehydrating early means faster recovery. Water alone is not always enough after prolonged exposure or in hot weather.
Within one hour of finishing the effort:
- drink regularly in small quantities
- provide sodium, potassium, magnesium,
- aim for clear urine within 2 hours post-exercise.
For gentle and effective rehydration:
- COOKNRUN organic teas
- Organic herbal teas
Within 2 to 4 hours: a real, complete meal
Once you've eaten your snack within your metabolic window, you need to continue with a structured meal:
- 🍚 Complex carbohydrates (rice, pasta, potatoes)
- 🥚 Quality Proteins
- 🥑 Good fats (rapeseed oil, walnuts)
- 🥦 Cooked vegetables for micronutrients & antioxidants
In the context of adventure, bivouacking, or the end of a long outing:
👉 A real, complete hot meal, even far from everything.
Conclusion
The metabolic window is not a myth: it's an opportunity. Eating well within 30 to 60 minutes post-exercise improves recovery, performance, and comfort the next day.
With RECOVERY bars , K2 , Bivouac and COOKNRUN teas & infusions , you can cover your entire post-exercise phase naturally and effectively.
