If you’re working out consistently but not seeing the muscle or strength gains you’re hoping for, your workouts may not be the only piece of the puzzle. Nutrition plays a huge role in how your body performs, recovery and builds muscle.

You did it. You crossed the finish line, grabbed the medal, maybe crushed a banana and a celebratory coffee, and now your legs feel like concrete. Welcome to half marathon recovery. For newer runners, recovery can honestly be harder than the race itself. The good news? With the right approach, you can bounce back faster, reduce soreness, and avoid turning one race into two weeks of limping around the house.

You know you need to eat more protein, but how much do you actually need?