Nick Erlich's 3-Step Muscle Recovery Program
A 3-step program for optimal muscle recovery, focusing on hydration, immediate post-workout protein intake, and a whole food meal an hour later. Earn bonus points for consecutive days!
Program Modules
Muscle Recovery Essentials
The three essential steps to maximize muscle recovery and fat burning after intense workouts.
Hydration is Key
DailyMaintain adequate hydration levels before, during, and immediately after workouts to support digestion and repair.
“If your body isn't at adequate hydration levels, nothing else is going to function properly.”
Immediate Protein Intake
DailyConsume a whey protein shake with carbohydrates immediately after resistance training to take advantage of the anabolic window.
“I want to get a shake in and I love this because it's really easy to carry. I throw a scoop of each in a shaker cup...and as soon as I'm done working out, bang, I knock that down.”
Whole Food Meal
DailyConsume a whole food meal, including lean protein, complex carbohydrates, and vegetables, approximately one hour after your workout.
“It's really hard to eat whole food as soon as you're done working out...so what I like to do is I have the shake, then I'll go home a shower, I'll get dressed, I'll get back into my office or I'll head back to work and that's simply when I knock out one of these.”
What You'll Accomplish
- Understand the importance of hydration for muscle recovery.
- Explain the benefits of immediate post-workout protein intake.
- Describe the composition and timing of a post-workout whole food meal.
Full program access + updates