Nutrition
Proper nutrition plays a large role in optimizing the post-exercise recovery process.
There are several components to adequate nutrition after exercise including fluids and electrolytes, macronutrients (carbohydrates, proteins, fats), antioxidants, and supplements.
​ The amount, composition, timing, and frequency of each of these depend on various factors described below (Bonilla et al., 2020).
Goals of Nutrition Recovery
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Refuel and rehydrate
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Muscle repair and growth
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Improve or maintain muscle mass and strength
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Support immune function
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Reduce inflammation
What happens if you have inadequate nutrition recovery?
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Increased fatigue
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Reduced performance
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Minimal gains from exercise
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Increased muscle soreness
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Longer recovery time
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Poor health
Factors for Recovery Strategies
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Type & duration of sport, activity, injury, rehab period
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Time between sessions or events
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Timing of consumption
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Type & quality of nutrients
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Preferences of individual - enjoy your food while also meeting dietary needs!
Click here for more details on recovery enhancing nutrition on the National Academy of Sports Medicine website!
Rehydrate
The body loses water during exercise by sweating (and through urine). Therefore, it is important to replace those lost fluids and electrolytes to avoid dehydration!
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How Much?
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You should consume 150% of the weight lost (~1.5 L/kg) from exercise;
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Fluids with sodium can be used if faster replacement is needed (Bonilla et al., 2020).
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Fluid replacement foods & drinks:​
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Sodium-rich foods and fluids
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​Crackers, bread, cheese,
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Peanuts, electrolyte drinks
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Carbohydrate/protein-based drinks (ex: milk)
Refuel
Proper carbohydrate consumption after exercise replenishes the energy stores needed for immune system function and tissue repair (Bonilla et al., 2020).
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Recommendations
According to the International Society of Sports Nutrition based on physical activity (Bonilla et al., 2020):​
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Eat a balanced meal with carbohydrates, protein, and fats 2-3 hours after exercise!
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Moderate duration/low-intensity training: 5–8 g/kg/day
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Moderate-to-heavy endurance training: 8–10 g/kg/day
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Extreme exercise programs or competition: 10–12+ g/kg/day
Repair
Post-exercise protein is essential for optimal muscle growth, repair, and training adaptations. Not enough protein can negatively impact recovery—muscle wasting, injury, and disease.
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Recommendations
According to the International Society of Sports Nutrition:
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Popular Protein Examples
Beetroot juice, BCAAs, tart cherry;
Creatine monohydrate, protein blends, whey/soy;
Dairy, meat, egg sources for higher quality protein (Jäger et al., 2017)
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1.4-2.0 g/kg/day of overall protein intake (Jäger et al., 2017)
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Creatine monohydrate supplementation (0.1g/kg/day) can help improve recovery & performance (Bonilla et al., 2020)
Rest
Pre-sleep nutrition helps improve recovery of the organ systems. Eating the right foods before sleep can enhance sleep length and quality which in turn aids in better recovery.
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Recommendations:
40-48 g of casein 30 min before sleep improves post-exercise recovery and acute protein metabolism overnight
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Examples
High-glycemic index dinners, melatonin, antioxidant-rich fruits (tart cherry juice, kiwi), milk
