The real magic happens when you become strategic about recovery. That’s when you see what it means to be properly supported.

Here’s everything you need to know about what real recovery looks like and how our in-club health food cafe Kauai can help.

Stretching is so important for recovery because it helps prepare you for your next workout. While your muscles are warm, you’ll be able to stretch out your muscles more effectively, improving your range of motion and flexibility. These are key to stop you from getting injured in your next session.

Stretching helps your muscles relax and also calms down your nervous system so you can switch the focus of your day. Hold stretches for 10 - 20 seconds after your workout to feel more supple and limber.

Active recovery is gentle movement, including things like walks, swimming and very light runs. It’s a more effective way of helping your body repair than simply putting your feet up.

Active recovery gets your heart pumping and keeps blood circulating, which transports nutrients around your body more frequently, helping your muscles to recover by giving them what they need during the recovery process.

Sleep is gold dust for recovery. It’s when your body does most of its work repairing muscles, regulating hormones and recovering your nervous system. When you get enough sleep, you can actually speed up your recovery while also keeping your immune system strong.

7 - 9  hours a night is what you’re aiming for.

Hydration during your workout is important but you might not know that keeping up your water intake is just as useful during your recovery.

Drinking water speeds up your recovery because it transports oxygen and nutrients needed to repair your muscles, including amino acids, glucose and electrolytes. It also helps muscle soreness because it flushes out lactic acid and any metabolic waste after your workout.

Aim for at least 2 litres per day, more after a tough workout, and electrolytes too to replenish what you’ve lost through sweating.

What you eat matters for your recovery to restore your energy levels and repair your muscles. You need carbohydrates and protein for both of those, making eating one of the best ways to maximise the benefits of your workout.

The right fuel gives your muscles the chance to repair, recover and regrow. Carbohydrates give you energy, while protein supports muscle repair.

Carbohydrates help you with recovery because they replenish your glycogen stores. Glycogen is what you need for energy and activity. Eating enough carbohydrates means you’ll restore the energy you used as well as giving you the energy you need to power through your next workout.

The Kauai Recovery Menu has been specifically developed with your goals in mind and features drinks made with performance-focused ingredients like creatine and BCAAs.

Next time you’re in club, why not try: 

Pineapple, mango, banana, coconut milk, baby spinach, coconut water and a signature recovery blend of BCAA, L-glutamine and electrolytes.

Strawberries, mango, coconut milk, citrus-spiced honey, coconut water and creatine.

An electrolyte recovery blend with magnesium, potassium, sodium.

The difference between a good workout and a great one rests on the right post-workout nutrition.