What Foods Should You Eat For The Recovery From A Hard Workout?

Intense workouts place high demands on the body and require adequate energy and hydration before, during and after each session. According to the American Dietetics Association, the post-exercise meal should provide fluids and electrolytes to replenish the body, include carbohydrates to replace muscle glycogen lost during exercise and protein to help repair and rebuild muscle tissue.

Guidelines

Consume carbohydrates within 30 minutes after a tough workout. Nutrition guidelines for athletes recommend consuming 1 to 1.5 grams of carbohydrates for one kilogram of body weight in two-hour intervals for up to six hours after especially hard exercise. Aim for carbohydrate sources with simple sugars and add protein to reach the recommended 1.2 to 1.7 gram per 1 kilogram of body weight and drink ample fluids.

What to Eat

Things to consume during recovery include fruit, fruit juices, granola bars, muffins, nut breads and sandwiches with a bit of protein like peanut butter or turkey breast slices. The American Dietetic Association also recommends a bit of salt with the post-exercise meal. Baked pita chips or pretzels are a good option. Adhering to the recommendations, a 150-pound person should consume 68 to 102 grams of carbohydrates, or the equivalent of one whole-wheat bagel and one apple in the two hours after a workout.

Considerations

According to the American Dietetic Association, endurance and strength athletes require a higher protein intake than the average exerciser after especially hard workouts. Good protein sources in the recovery meal include lean sources like chicken breast and low-fat string cheese or skim milk. While protein shakes can supply additional amounts of protein for the recovery meal, the American Dietetic Association says “it is important to conduct a thorough nutrition assessment specific to an athlete’s goals before recommending protein powders and amino acid supplements.”

Warnings

Recommendations for the amount of food to consume are generic and the specific amount will vary depending on length and intensity of exercise. For example, someone that just completed a full marathon will need to consume more carbohydrates to replace glycogen stores than someone that ran for 40 minutes. Consult a registered dietitian for an individualized nutrition plan if you plan to significantly increase physical activity.