Exercise Recovery Nutrition

March 06, 2018

Exercise Recovery Nutrition


To make the most of your fitness routine, what you eat post-workout is as important as your workout itself. Good nutrition has a direct role in fueling your body’s recovery process after a workout. While exact nutrient needs depend on age, gender, genetics and nature of activity this article provides guidelines meant to be a starting point to further learn about individual recovery needs.  

What happens to the body after a workout?

  1. The body replenishes energy stores
  2. Repairs microdamage in the muscles
  3. Help muscles grow stronger and bigger

Post-Workout Nutrition

  • Protein Consumption
  • Protein is an important macronutrient in recovery. While the majority of Americans meet their protein needs from their diet, it’s worth relooking at your diet to see if you need to add a serving of protein or two. Getting a serving of high quality protein as soon as possible after a workout is essential to recover effectively. The recommended amount of protein to consume per day is 1 to 1.7 g of protein per kg body weight depending on the intensity of physical activity.

  • Carbohydrates
  • Physical activity requires the body to access its energy stores so after a workout eating a serving of carbohydrates is necessary to replenish glycogen (energy) stores. Some examples of post-workout foods with carbs are:

  • Water
  • If you’re someone that consumes a lot of energy drinks after working out, coconut water might be a better alternative. Coconut water contains both carbohydrates and electrolytes and it a great and delicious way to rehydrate after a workout.  

    What are your go-to post-workout foods? Let us know below!

    References and Resources:

    Post-Workout Nutrition: What to Eat After a Workout -Healthline

    Timing Your Pre- and Post-Workout Nutrition -Academy of Nutrition and Dietetics

    Nutrition and Athletic Performance -Medscape

    The New Science of Recovery Nutrition -Core Performance


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