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Protein shake straight after (I have mine with water/almond milk/coconut water). Add half a frozen banana in feeling bouji. Or some oats if you feel a little hungry.
Also drink plenty of water and get a good nights sleep - seems obvious but there we go.
If you’re exercising fasted and not used to it then eating enough beforehand.
I also always have a box of protein bars (I like the phd or barbells ones) and some Nocco. If I’m feeling tired I’ll have a nocco before the run/gym or I can have the protein bar with a cup of tea to satisfy an urge for something sweet. Having the right stuff makes it harder for excuses
Tenderloin
Any tips on how to optimise recovery while still running a significant calorie deficit? Run today was hard after 48 hours rest.