Most athletes know that optimal recovery is important for athletic success however how many are actually aware that consuming the right foods and fluids at the right times can help maximize recovery and performance?Nutrition strategies should be a vital part of your recovery process. The three R’s of recovery nutrition are REFUEL, REHYDRATE and REBUILD. Endurance or resistance training requires carbohydrates (your body’s preferred fuel during exercise). During training muscle glycogen (stored carbohydrate) levels are depleted and need to be replenished. Protein is also important to help enhance muscle repair and synthesis and of course fluids are required to hydrate and replace fluids lost. 

What can go wrong if I don’t refuel correctly post exercise? 

Increased fatigue
Reduced performance at your 

next training session or event Increased muscle soreness 

When is the right time to refuel? 

Once training and cool down is complete then you need to refuel 

60-90 minutes post workout your muscles replenish glycogen levels up to three times faster than at other times. So maximize your recovery in this time. 

What should I be eating to refuel after exercise? 

Reference: https://adamvirgile.com/2018/03/01/nutrition-to-support-recovery-from-endurance-exercise-optimal-carbohydrate-and- protein-replacement/ 

Recovery food examples: 

• 500 ml chocolate milk (52 g carbs/ 16 g protein) 
• Wholegrain sandwich with tuna/ chicken and mayonnaise 
• Fruit smoothie made with berries, yoghurt, ground flaxseeds (added omega-3 
• is also great for recovery) and a scoop of whey protein 
• Danpro yoghurt and a small fruit 
• Brown rice or quinoa with grilled fish/chicken/ lean meat and vegetables 

Remember that everyone is different in terms of food preferences, appetite and what foods they are able to digest comfortably. There is no-one-size-fits-all. For more information on this and other nutrition related topics please feel free to contact Julia Dollar (Registered Dietician) on 0767710321.