Journal
Notes on recovery
The evening, the ingredients, and what athletes drink after the effort, before tomorrow. Every claim sourced; where the evidence is thin, we say so.
What to drink in the evening after training
The hours between dinner and sleep decide how much of the day's training you keep. What you drink in that window is a small lever, but you pull it every night.
More from the Journal
Beer after training: what alcohol does to recovery
“Alcohol tends to make the first part of the night feel deeper and the rest of it worse.”
Recovery drinks for athletes: questions answered
“There is no single best recovery drink.”
After training
Can't sleep after a late workout or a night game
“The session is rarely the problem. What surrounds it usually is.”
What to drink after a workout, and when
“Fluid first, then protein and carbohydrate. Most of what is sold as recovery is a different packaging of those three.”
What to drink after a night match
“On match night, the drinks come in an order: fluid, then fuel, then very little at all.”
Ingredients, read closely
Magnesium for sleep and recovery
“Magnesium is a foundation, not a sedative. If you are short of it, fix that. Do not expect it to knock you out.”
Ashwagandha for athletes: the evidence and the cautions
“Promising, consistent in direction, and still small. That is the honest summary of ashwagandha.”
L-theanine and GABA: what the evidence says
“L-theanine has a modest, consistent body of evidence. Oral GABA is an open question. Both statements can be true of the same bottle.”
Chamomile and lemon balm for sleep: what the evidence says
“Chamomile seems to help people feel they slept better. It does not knock anyone out.”
Hemp and CBD
Evidence and testing
Recovery drinks: what has evidence, 2026-27
“The plain answers have the strongest evidence. The interesting ones have the weakest.”
Informed Sport vs NSF Certified for Sport: what each one means
“Contamination happens in a batch, not in a brand. That is why the batch number is the thing to check.”
