Post-Workout Recovery Is Simpler Than You Think

After years working in kitchens and staying active, I’ve noticed something.

Most people overcomplicate recovery.

Protein powders, supplements, perfect timing windows…

It can feel like you need a full system just to recover from a workout.

But when you strip it back, it’s much simpler than that.

A bit of context

I used to train properly.

CrossFit a few times a week, sessions at Rewild with Danny…

I was consistent, structured, and felt good.

Then life happened.

Two kids, private chef work, long summers in Ibiza…

and suddenly there’s no routine anymore.

You’re working odd hours, finishing late, starting early,

and training becomes something you try to fit in, not something that’s built into your day.

And that’s where everything starts to slip.

What your body actually needs after training

After you train, your body is mainly trying to do a few basic things:

• rehydrate

• repair muscle tissue

• restore what’s been lost

• To support that, you’re looking at:

• fluids

• protein

• minerals

That’s it.

You don’t need ten different products. You just need to cover the basics properly.

Protein matters, but context matters too

Protein plays a role in muscle repair. That’s well established.

But the idea that everything depends on one shake straight after training is often overstated.

What matters more is your total intake across the day, not just one moment.

For most people, hitting a consistent, reasonable protein intake from real food will do more than chasing perfect timing.

Where bone broth fits in

For me, bone broth fits into recovery in a simple, practical way.

It’s not a replacement for everything else.

It’s just one option that covers a few of those basics:

• it contributes protein (around 10g per pouch in our case)

• it’s easy to digest

• it provides fluids and some naturally occurring minerals

Because it’s warm and light, it’s also something you can have when you don’t feel like eating a full meal straight away.

Why simplicity works better

One thing I’ve seen over and over is that people do better when they keep things simple.

If recovery becomes complicated, it usually becomes inconsistent.

And consistency is what actually makes the difference.

Having something like bone broth available is less about optimisation, and more about having an easy option that you’ll actually stick to.

How I personally use it

I don’t treat it as anything extreme.

Sometimes I’ll have it after training,

sometimes later in the day,

sometimes just as something light between meals.

It’s part of the routine, not the whole strategy.

A quick reality check

Bone broth isn’t a magic solution.

It won’t replace proper meals, sleep, or overall nutrition.

But it can be a useful addition, especially if you’re looking for something simple, warm, and easy to incorporate.

Final thoughts

Recovery doesn’t need to be complicated.

Eat properly, stay hydrated, rest well…

and focus on consistency over perfection.

Everything else is just detail.

👉 We cook fresh batches weekly in Ibiza, in small quantities.