The good, the bad, and the ugly in how athletes fuel recovery

Author: Geir Gunnar Markusson, Nutritionist MSc., Unbroken

There is no shortage of advice when it comes to recovery nutrition. Protein shakes. Energy drinks. Fast carbs. Supplements promising faster recovery, more energy, better performance.

Some of it works. Much of it doesn’t.

And some of it actively works against you. Let’s break it down.

Myth 1: “Sugar and energy drinks help me perform”

Reality: They give you energy, but often at the wrong time, in the wrong way.

Simple sugars and many energy drinks create a rapid spike in blood sugar, followed by a sharp drop. That drop is where performance suffers: fatigue increases, focus declines, and energy becomes inconsistent.

This is exactly what we want to avoid in sport. Although many endurance sports athletes rely on advanced sports drinks with that contain sugars, minerals and electrolytes that compensate for fluid and nutrient loss during intense physical activity. These drinks are isotonic, which means the sugar content is only 5-7% and not 10-11% like soft drinks and many energy drinks.

From a nutritional standpoint, carbohydrates are essential - they are the body’s primary energy source and are stored as glycogen in muscles.

But the type of carbohydrate matters.

• Good carbs (whole grains, fruit, vegetables) provide stable energy 
• Empty carbs (sugar, sweets, soft drinks) create instability and blood sugar spikes

"Not all carbs are equal. Stable energy beats fast spikes - every time." - Geir Gunnar

Myth 2: “More caffeine = more performance”

Reality: Caffeine is a tool, not a strategy.

Caffeine can improve alertness and perceived energy. But over-reliance comes at a cost. It may help you at a 100 m sprint or 1 rep max in weight lifting but is not a good source of longe time performance or quality workout.

According to the presentation, high caffeine intake can:

• Disrupt sleep quality
• Increase stress hormones
• Reduce concentration over time
• Lead to dependency and overconsumption

For athletes, this is critical. Because poor sleep = poor recovery.

"You don't recover on caffeine. You recover on sleep." - Geir Gunnar

Myth 3: “Recovery starts only after training”

Reality: Recovery starts also before and during training.

Most athletes still treat recovery as something that just happens after the session.

But as we’ve seen, the body is already under stress during activity:

• Energy stores are being depleted 

• Muscle breakdown is increasing 

• Fluid and minerals are being lost 

That is why nutrition timing matters.

• Before → prepare the system

• During → maintain supply as much as you can

• After → replenish 

If you wait to recover, you are already behind.

Myth 4: “All protein is the same”

Reality: Not all protein works the same way in the body.

Traditional protein sources, including whey, must first be digested and broken down into amino acids before the body can use them.

This takes time and energy.

In many situations, that’s fine. But around exercise, timing becomes critical.

This is where the difference lies.

WHEY PROTEIN

• Requires digestion

• Delayed availability of amino acids

• Typically used after training 

UNBROKEN

• Free-form amino acids (already broken down)

• Absorbed within minutes

• Minimal digestive effort

• Can be used before and during exercise 

"Unbroken is not a derivative. It’s a food-first solution designed for Real Time Recovery." - Geir Gunnar

This difference matters because of what happens during exercise.

Blood flow increases. Nutrient delivery increases. Muscle uptake increases.

Taking amino acids before activity means they are already available when the body is most ready to use them.

"Why wait to digest protein after training, when you can deliver amino acids before it even starts?" - Geir Gunnar

Myth 5: “Supplements are the solution”

Reality: Food always comes first. Supplements are support.

One of the most important principles in human nutrition is: “Wholesome foods always come first.”

Supplements should never replace a solid nutritional foundation.

The basics still matter most

• Regular meals

• Hydration

• Whole nutritious foods

• Balanced intake of carbohydrates, fats, and protein 

Supplements only make sense when they solve a specific problem.

The good, the bad, and the ugly in nutrition

The good

• Whole foods

• Complex carbohydrates with natural fibers

• Unprocessed proteins

• Healthy fats

• Proper hydration

• Smart nutrient timing

The bad

• Over-reliance on post-workout nutrition only

• Poor timing of intake

• Inconsistent fueling

The ugly

• Empty calories from sugar and soft drinks

• Overuse of caffeine and energy drinks

• Supplements replacing real food 

Where Unbroken fits in

Unbroken is designed to complement - not replace - good nutrition.

It follows a food-first principle, using natural raw materials (fresh Norwegian salmon) to deliver amino acids in a highly available form.

Because the amino acids are already broken down, there is no cost to digestion. This allows recovery support to begin immediately.

Taken before and during exercise, Unbroken aligns with how the body actually works:

• Faster delivery during increased circulation

• Immediate availability for muscle repair

• Support for energy and endurance during activity

• Faster recovery afterwards 

"Real recovery isn’t delayed. It starts while you train." - Geir Gunnar

The takeaway

Recovery nutrition is not about doing more. It’s about doing the right things - at the right time.

• Choose stable energy over quick fixes

• Use caffeine strategically, not habitually

• Prioritise whole foods

• Time your nutrition around activity

• Start recovery earlier 

Because the biggest difference is not what you take.

It’s when your body can use it.