Nutrition recovery
4/15/2026 by Ella Gigstead
You just finished your workout, now it’s time to focus on recovery! Often recovery can be overlooked after a hard workout with busy schedules and competing priorities. What you consume 1—2 hours post-exercise is what repairs the muscles and replenishes glycogen stores lost. Post-exercise nutrition includes carbohydrates, protein and fluids! These fuel the body for the next workout and optimize future performance.
The 3 R’s of recovery
The three R’s of recovery include refuel, repair and rehydrate.
Refuel the body with adequate carbohydrates (whole grains, fruits, low fat dairy):
- Preferred source of energy for muscles.
- Replenishes glycogen stores.
- Normalizes blood sugar.
- Protects protein from being used as an energy source.
- Timing is important: Refuel within 1—2 hours of exercise.
Repair with adequate protein (around 0.25 to 0.4 g/kg) within two hours of exercise.
- For an adult weighing 180—200 pounds, consider consuming 20—35 grams of protein after exercise.
Rehydrate the body with fluids and sodium.
- Depending on the intensity and length of exercise:
- Consider replenishing the body with plenty of fluids: around 16—32 ounces of fluid is a good start.
- Consider replenishing sodium with around 200—300 mg. See the nutrition label for sodium content information.
Recovery Beverages
- Liquid allows for quick absorption of nutrients.
- Consider looking for the NSF Certified Sport or Informed Sport Certification as an indication that the beverage does not contain any banned substances.
- Remember not all recovery beverages are created the same. Some only focus on protein, but carbohydrates and sodium are just as important.
- Consider a glass of milk as “nature’s recovery beverage”. Milk contains fluids, protein, carbohydrates and sodium — a cost effective and all-inclusive option!
Recovery meal and snack ideas
- Snacks:
- Greek yogurt or cottage cheese with berries
- Low-fat chocolate milk
- Smoothie with fruit, yogurt and milk
- Peanut butter and banana sandwich.
- Meals:
- Avocado toast or a bagel with eggs.
- Oatmeal cooked in milk, with fruit and peanut butter.
- Pasta with tomato sauce, lean ground beef and cheese.
- Turkey and cheese sandwich on hearty bread with a banana.
- Taco bowl.
In Summary: Whether you choose a recovery beverage or balanced snack, post-exercise nutrition is critical for optimal recovery in athletes and active adults. By refueling with carbohydrates, protein, fluids and sodium, your body has all the tools to recover so you are ready for your next workout!
References:
Postexercise Recovery - Today's Dietitian Magazine
Timing-your-pre-and-post-workout-nutrition
Nutrition and athletic performance: What to consider
Recovery after a gym workout – Nancy Clark RD
Ella Gigstead is a dietetic intern at Mayo Clinic in Rochester, MN, and is currently getting her MS through the University of Wisconsin-Madison. She received her Bachelor of Science in Dietetics through the University of Wisconsin-Stout. During her free time, she loves to play pickle ball with friends.