Fuel guide

When to use it.

One page a parent, athlete or coach can follow without thinking about it.

The routine.

When	Window	What
After training	Within 45 min	RALLY RECOVER. Two scoops in cold water. Rebuild, refuel, rehydrate.
Between two-a-days	As soon as possible	RECOVER is most important here. It is the only chance to refill before the next session.
Long or hot sessions	During	Water. Add electrolytes past about 60 minutes or heavy sweat.

Short practice, under 60 minutes: A normal meal after is often enough. Use RECOVER if the session was intense or there is another one tomorrow.
Long or tournament day: RECOVER after each game.
Two-a-days: RECOVER between sessions. This is what it is built for.

Athlete	Scoops	Protein	Carbs	Servings per tub
Middle school	1	~10g	~20g	40
High school	1 to 2	10 to 21g	20 to 40g	20 to 40
College	2	21g	40g	20

Half-serving figures are approximate.

All guidance is general. Needs vary with size, sport and conditions.

Want the research behind this? Start with The 3-Hour Gap in the Learn hub.