# Recovery Is a Nutrient Question - Not Just a Matter of Time

> Recovery needs material: amino acids, electrolytes, cofactors. What the evidence on acid-base balance really says - and how WOO® Reset is put together.

Recovery is usually treated as a question of time: two days off, then back at it. Physiologically, though, it is mainly a question of substrate. Without the right building blocks, recovery runs slower - no matter how long you wait.

## What recovery actually means in the body

After intense exertion several processes run in parallel: repair of damaged muscle fibres, refilling of glycogen stores, clearance of metabolic intermediates and regulation of the inflammatory response. Each of these needs material - amino acids, electrolytes, cofactors.

The micronutrient demand is particularly underestimated. B vitamins are cofactors in energy metabolism and are consumed more heavily when turnover is high. Kennedy (2016) describes in Nutrients how tightly the B vitamins are interlinked in cellular energetics: a single bottleneck slows the whole chain. Niacin, vitamin B6 and vitamin B12 contribute to the reduction of tiredness and fatigue - an effect that is noticeable precisely in this phase.

## Acid-base balance: what holds up and what is myth

Blood pH is tightly regulated and cannot be shifted by diet - worth stating clearly, to keep expectations honest. What does change measurably is the renal acid load. Remer and Manz (1995) showed with the PRAL concept that food choice determines how much acid the kidneys have to excrete. Grains, meat and cheese raise that load; vegetables and fruit lower it.

Organic salts such as **potassium citrate** act as base precursors: citrate is metabolised and consumes protons in the process. After a hard training week with plenty of protein and little vegetable matter, that is a sensible counterweight - not a miracle, simply a return to balance.

## Magnesium and glutamine: the two practical bottlenecks

**Magnesium** is involved in more than 300 enzymatic reactions and contributes to normal muscle function, normal psychological function and the reduction of tiredness. Volpe (2013) shows in her review that intake in Western countries frequently falls below recommendations - and in athletes, sweat losses make matters worse.

**L-glutamine** is the most abundant free amino acid in blood and serves not only muscle but also gut cells and the immune system as a substrate. Gleeson (2008) summarises in the Journal of Nutrition: after exhaustive exertion plasma levels drop measurably, and intake can cushion that fall.

## How WOO® Reset is put together

[WOO® Reset](/en/shop/woo-reset-can) addresses exactly these points: amino acids such as L-glutamine, L-tyrosine and L-cysteine, potassium citrate plus calcium and magnesium carbonate, and a broad vitamin profile from vitamin C and E through the B group to iron, zinc and selenium - predominantly micronutrients, with almost no calories.

The evening component is what makes it interesting: lemon balm leaf extract, phosphatidylserine and L-tryptophan. Kennedy et al. (2002) demonstrated a modulation of mood and cognitive performance for Melissa officinalis. This is why WOO® Reset fits its recommended use - one serving in the afternoon and one before going to bed, 15 g in 250 ml of water each time. The tin covers 30 servings and is therefore designed for a routine, not for a one-off.

## Frequently asked questions

**When is the best time to take it?**
Between meals in the afternoon and in the evening before sleep. Recovery processes are most intense at night - the building blocks should be there beforehand.

**Do I need it on rest days too?**
Yes, especially then. Recovery does not happen during training but afterwards. An intense working week creates demand as well.

**Does WOO® Reset replace a balanced diet?**
No. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle.

## Sources

Remer T & Manz F (1995), Journal of the American Dietetic Association - Potential renal acid load of foods and its influence on urine pH.
Volpe SL (2013), Advances in Nutrition - Magnesium in disease prevention and overall health.
Kennedy DO (2016), Nutrients - B Vitamins and the Brain: Mechanisms, Dose and Efficacy.
Gleeson M (2008), Journal of Nutrition - Dosing and efficacy of glutamine supplementation in human exercise and sport training.
Kennedy DO et al. (2002), Pharmacology Biochemistry and Behavior - Modulation of mood and cognitive performance following administration of Melissa officinalis.