Smarter Recovery and Endurance Prep: Coach Tom Walker’s Proven Approach.

Whether you're training for a triathlon, pushing your limits in CrossFit, or building your base in the off-season, recovery is the key to making consistent progress. In a recent conversation, endurance coach and sports scientist Tom Walker shared powerful insights into the importance of recovery, how to prepare for endurance performance, and why Unbroken has become a staple in his training toolbox. Here's what we took away.

👉 Watch the full interview with Tom Walker here: Recovery with Tom Walker – YouTube

Why Recovery Is the Secret to Progress

Q: Why is recovery so essential for athletes?
Recovery is where the adaptation happens. While training breaks the body down, it’s during recovery that your body rebuilds stronger. Without it, you simply stay in a cycle of fatigue. Many athletes overlook recovery or think they can “push through,” but the result is often stagnation, injury, or burnout. If you're sleeping poorly, under-fuelling, or training through stress, your performance suffers—no matter how good your programming is.

What Makes Recovery Effective

Q: What should every athlete focus on when recovering?
The foundations are clear: good sleep, proper nutrition, and stress management. Sleep should be non-negotiable—seven to nine hours of quality rest per night. Nutrition is equally important, especially immediately after training. That’s the window when your body is primed to absorb essential nutrients like protein and amino acids. Hydration is another pillar—being even mildly dehydrated slows recovery and affects energy levels. Finally, don’t overlook the impact of stress. High cortisol levels from life stressors impair your ability to adapt to training, making active recovery even more important in those periods.

“Sleep for one night and you feel great. Sleep well for seven days and you feel like a million dollars.”

 – Tom Walker

Preparing for Endurance Sports

Q: What should people training for endurance events prioritize?
It’s all about structure and sustainability. Build your aerobic base gradually—don’t try to shortcut volume gains. One of the most common mistakes is ramping up too quickly without giving the body time to adapt. Periodization is key: schedule regular deload or recovery weeks every four to six weeks. Fueling is another make-or-break factor. Under-eating, especially during long sessions or back-to-back days, leads to fatigue and breakdown. Having a recovery protocol—not just for your muscles, but for your nervous system—helps ensure consistent progress. It’s also helpful to track metrics like heart rate variability (HRV), resting heart rate, and sleep quality to guide your training and avoid overreaching.

Why Unbroken Makes a Difference

Q: What makes Unbroken effective as a recovery tool?
Unbroken is unique because it delivers 25 free-form amino acids in a highly bioavailable format. Unlike traditional protein powders or shakes that require digestion, Unbroken’s formulation allows for immediate absorption. It was originally developed for elderly patients in hospitals who couldn’t digest food, but its application in athletic recovery is clear. The supplement also includes micronutrients like vitamin B12 and taurine, which support neurological recovery and energy metabolism. It’s especially effective when taken after intense training, during periods of high stress, or after poor sleep. It bridges the gap when your body needs recovery support but you may not be able to eat or digest properly.

When to Use Unbroken

Q: When is the best time to use Unbroken?
Unbroken is most effective when taken immediately after hard training sessions, particularly those that deplete the body or place significant stress on the system. It’s also valuable during heavy training blocks, when the cumulative fatigue builds up and you need to stay on top of recovery. After long-haul flights, poor sleep, or high work stress, it can provide an efficient way to refuel without taxing the digestive system. It’s not meant to replace meals, but rather to complement your recovery strategy in a precise and functional way.

Final Thoughts

Recovery isn’t passive—it’s intentional. The athletes who excel over time aren’t just the ones who train the hardest; they’re the ones who know how to bounce back. Tools like Unbroken, when combined with smart habits, help the body do what it’s designed to do: rebuild, grow, and adapt. Whether you’re preparing for a competition or simply trying to feel better after demanding workouts, the right recovery tools can make all the difference.

Ready to recover smarter?
Try Unbroken and experience fast, functional muscle recovery backed by science.