Recovery Pillar III: Nutrition

Nutrition: Fueling the Recovery Process

Nutrition is more than just fuel; it’s the building block for recovery. The right nutrients speed up healing, reduce inflammation, and prepare your body for the next workout.

Protein
Ensure you’re getting enough protein to repair muscle tissue.

Carbohydrates
Post-workout carbs replenish glycogen stores and enhance muscle recovery. Opt for whole grains, fruits, and vegetables.

Hydration
Staying hydrated aids in nutrient transport and reduces muscle cramping.

Supplements
Consider supplements like creatine, omega-3 fatty acids, and electrolytes to support your recovery, especially after intense training sessions.

LactiGo Performance Gel

Tired of feeling drained halfway through your training session? LactiGo's innovative formula fights muscle fatigue at its core, keeping you energized and focused until the finish line.

Key Features

Formulation with carnosine and magnesium (and optionally with menthol) relieves muscle pain during and after exercise.

The formulation has published, peer-reviewed research to back it up. Plus, they are patented - so there is genuinely no other product like it in the world.

Carnosine and magnesium play a key role in athletic performance and recovery- so you can feel at the top of your game every day.

The Playbook’s Take

The evidence speaks for itself on what carnosene and magnesium can do to help buffer muscle acidity allowing you to workout longer without fatigue.

I’ve used this gel twice over the last few months on two of my toughest challenges/races.

I’m a user and will continue experimenting with more frequent use after seeing some NHL players say they don’t play a game without lathering up their legs.

Coach Hayden Burdge

Hayden Burdge is a dedicated ultra runner and endurance athlete known for his rigorous training and commitment to peak performance.

With a focus on mental clarity and physical resilience, Hayden integrates a carefully curated selection of products into his routine to support his demanding regimen.

His flow stack reflects a balance of essential supplements, high-quality gear, and effective nutrition strategies, all aimed at optimizing his training and recovery. From electrolytes and ketone shots to top-notch running apparel,

Hayden’s choices are tailored to enhance his endurance and overall well-being.

BPN Electrolytes
Hayden relies on BPN Electrolytes to replenish essential minerals lost during intense workouts. He emphasizes their importance for maintaining hydration and overall performance

“The BPN electrolytes are a core part of my daily routine. They help me stay hydrated and keep my energy levels up, especially after long runs.”

HVMN Ketone Shots
For a boost in energy and mental clarity, Hayden turns to HVMN Ketone Shots. He appreciates their role in his performance

I use HVMN ketone shots to keep my mind sharp and my body fueled. Sometimes I’ll take two a day to maintain peak performance throughout my training.

Thorne Creatine
Creatine is a non-negotiable part of Hayden’s supplement regimen. He values Thorne Creatine for its purity and effectiveness

I’ve been using Thorne Creatine for years. It’s a pure monohydrate that supports muscle repair and strength, and it’s a staple in my evening routine.

Sun Warrior Vegan Chocolate Protein
Hayden enjoys Sun Warrior Vegan Chocolate Protein as a delicious and nutritious post-workout option

I love the Sun Warrior protein powder. The chocolate flavor is perfect for a nightcap or a morning boost. It’s a great way to get my protein fix while keeping it plant-based.

Rabbit (Training Gear)
When it comes to running apparel, Hayden swears by Rabbit for its comfort and performance

Rabbit’s running gear is top-notch. Their shirts and shorts are incredibly comfortable and don’t irritate my skin, making them my go-to for long runs and races.

Precision Nutrition and Maurten
For fueling during races, Hayden chooses Precision Nutrition and Maurten gels for their high-carb content and effectiveness,

Precision Nutrition and Maurten gels are my top picks for race nutrition. They provide the energy I need without upsetting my stomach, making them reliable for long-distance events.