Recovery Nutrition After Exercise

Nutrition after exercise is important to refuel, recover, rehydrate and support muscle repair and growth.

- Refuel with carbohydrates

- Recover/repair with protein

- Rehydrate with water

The recovery nutrition depends on the duration, type and intensity of the exercise session as well as the goals of the individual, whether that be weight loss, muscle gain, etc. Lack of or ineffective recovery can lead to increased fatigue, reduced gains from the session, inefficient recovery, dehydration symptoms, muscle soreness, etc.

Some general tips and guidelines for recovery nutrition include:

- Ensure fluid replacement, starting after exercise and according to thirst, to satisfy the body's needs. Water is the best to replenish thirst, although sports drinks may be useful for

prolonged vigorous exercise sessions. Milk is another option, since it offers a good source of energy, protein and fluid.

- Eat in the first 60-90 minutes after exercise to ensure optimal recovery (1).

- Consume adequate protein after exercise, particularly after weight/resistance type exercises, to support muscle repair and growth.

- Carbohydrates are also important to consume to refuel energy stores after exercise.

Examples of post-workout meals and snacks:

- Scrambled eggs on wholemeal toast

- Yogurt with granola and berries or banana

- Can of tuna on wholemeal crackers with low-fat cheese

- Shredded chicken on a salad wrap

- Smoothie (see recipe below)

Post-workout fruit smoothie recipe:

Ingredients:

- 1 cup of skim or low-fat milk

- 200g low-fat yogurt

- fruit of choice (1 banana, 1 small mango, 1/2 cup of berries, etc.)

- 2 tbsp protein powder (if desired)

- Ice (if desired)

Methods:

1. Put all ingredients into a blender and blend until smooth

2. Add ice and drink immediately