Training provides the stimulus for physiological adaptation and athletic improvement. Rehydration, refueling, and rest during recovery facilitate the adaptation process. Recovery is the reconstruction phase where muscle glycogen repletion, protein synthesis, and muscle repair and gains occur. Training without adequate recovery wastes time and energy. The recovery phase begins immediately after exercise ends.
Athletes benefit most when they take full advantage of opportunities to recharge during recovery.
Fluid lost during exercise must be replaced to restore fluid balance. Because restoration of normal fluid levels takes time, rehydration needs to begin during exercise and continue after exercise ends. Also, drinking more fluid than is lost is recommended because some of the fluid consumed in recovery is eliminated as urine. Achieving adequate rehydration before the next training session is crucial for quality training. Inadequate muscle glycogen synthesis after exhaustive exercise limits an athlete's recovery and the ability to maintain a desired level of daily exercise intensity.