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: Consuming a mix of 20 to 40 grams of protein and a small amount of carbohydrates within two hours of a workout to support muscle repair.

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This recovery phase is not just a passive return to a resting state; it's an active process that can be supported and enhanced through conscious actions. One of the body's signals for recovery and relaxation is the release of certain neurotransmitters and hormones, such as oxytocin and endorphins, which promote feelings of well-being and relaxation. : Consuming a mix of 20 to 40