You should match nutrition and recovery to your impairment, body composition, and training load: prioritize 1 g/kg carbohydrates in the first hour post-session, aim for 6–10 g/kg/day carbs, and target 1.6–2.0 g/kg/day protein with a post-exercise dose within 30 minutes. Rehydrate with ~150% of fluid lost, monitor urine color, and optimize vitamin D, iron, and magnesium. Consider evidence‑based supplements like HMB, omega‑3s, and collagen for muscle and tendon support. Continue for practical meal plans and monitoring guidance.