Training doesn’t just occur in the gym or during your workouts, it also occurs in the kitchen!

Utilizing nutrition to recover and optimize training results can help you achieve and sustain peak performance. Follow our expert Fueling Edge tips to perform at your true potential.

The Purpose of Recovery Nutrition

Why should you care about recovery nutrition? Remember these 4 reasons and you’ll be good to go after your next workout:

1. Rehydrate with fluid and electrolytes
2. Restore glycogen with carbs
3. Repair muscle tissue with protein
4. Revitalize immunity and health with good food choices and/or supplements

Recovery Nutrition Varies

What you eat and how much you eat after a workout is going to vary based on:

• type of training you are doing
• volume and intensity of the training
• timing of your next workout

For example you just completed a HIIT workout and your next workout is in 12 hours, your recovery fuel is more important than if you ran 2 miles and your next workout is 5 days away. Read how All Recovery Nutrition is Not Created Equal.

Additionally, post-workout recovery nutrition is dependent on your body weight and goals. Someone who is looking to gain muscle mass is going to have a different recovery snack than someone training for a marathon.

Timing Is Everything Post-Workout

Recovery Nutrition Within 30-45 Minutes Post-Workout

This is the critical window to get the necessary nutrients that will aid in repairing damaged muscles for a better recovery. During this time, focus on lean protein and carbohydrates. Protein aids in repairing muscles that were damaged by exercise while carbohydrates replenish the body’s glycogen stores. Look for a 2:1 ratio of carbs to protein for optimal recovery. Additionally, your post-workout snack should include at least 20 grams of protein. To determining carbohydrate needs, aim to obtain 1-1.2 g of carbohydrate per kg of body weight (plus electrolytes). If you need additional guidance on determining your needs reach out to one of our sports nutritionists who can help!

Recovery Nutrition Within 2 Hours Post-Workout

Consume a well balanced meal consisting (with our Fueling Edge system) of quality carbohydrates, specifically the colorful ones as well as complex carbs, lean proteins and healthy fats. Complex carbs, such as beans and vegetables, provide sustained energy to help replenish glycogen stores as well as give you fuel to get you through the day. Protein is essential in building and maintaining muscle, supporting recovery and aiding in immunity. Additionally, the vitamins and minerals from fruits and vegetables provide antioxidants to combat  free radicals produced by exercise. During this time, continue to hydrate. For more on how to tailor your plate to support your training needs, click here.

All Day Recovery Nutrition

Throughout the day, consume well balanced meals and snacks that follow the fueling edge 6-step system. Aim to fuel consistently by eating every 3-4 hours. Don’t forget about hydration, hydrate throughout the day! Hydration status can be evaluated by checking your pee. Aim for a light yellow color, not clear. Sign up for our free Hydration Guide to learn more about how to hydrate for optimal performance!

Post Workout Recovery Supplements

Some recovery supplements are well researched in order to prevent delayed onset muscle soreness (DOMS) and increase muscle protein synthesis (MPS). If it’s necessary for you to add a protein powder, we have curated some of our favorite high quality, evidence based, safe versions in a Post Workout Protocol you can purchase here. You can also find some of our other favorites like omega-3s, magnesium and more.

Try our Chai Tea Recovery Latte or Decadent Recovery Hot Chocolate or our Recovery Nutrition Guide & Recipe Book here.

What to know what your specific recovery nutrition needs are? We can help!

Want to work with our highly qualified Sports Nutritionists?

Check out our sports nutrition services here or our special Youth Sports Nutrition program here or book your FREE Nutrition Consult here.