Dec 1, 2017
Fueled for Recovery
Dr. Lisa Herzig

It’s no secret that what athletes eat after a workout can help them recover more quickly and make larger gains. But what are the secrets to knowing exactly what to eat?

Recovery Nutrition Keys

Carbohydrates: Consume at least 50 grams of carbs within 30 minutes of finishing your workout.

Examples: Bagels, graham crackers, pretzels, granola bars, fresh fruit, milk or chocolate milk, and sports bars or drinks.

Protein: Consume at least 10 to 20 grams of protein within 30 minutes of finishing your workout.

Examples: Greek yogurt, cheese, milk or chocolate milk, protein shake, deli meat, nuts, peanut butter, and protein bars.

Fluids: Rehydrate with at least 16 to 24 ounces of fluids for every one pound lost from sweat. Including electrolytes such as sodium and potassium will also enhance rehydration.

Recovery Shake

  • 1 cup skim milk + 1 scoop whey protein powder (20 to 25 g protein) + 1 banana + ice

Recovery Food Combos

  • Protein shakes (pre-made or mixed with water)
  • 16 oz shelf-stable milk (e.g., Horizon Organic portable) + 2 granola bars
  • 8 graham cracker squares topped with peanut butter + banana + 16 oz water
  • 16 oz sports drink + 1 sports bar + 16 oz water
  • 1 cup low-fat granola + 16 oz low-fat chocolate milk
  • 1 whole grain bagel + 2 scrambled eggs + 16 oz 100% fruit juice
  • 2 oatmeal packets mixed with water + 2 Tbsp peanut butter + 16 fl oz skim milk
  • 1 cup high-protein cereal (e.g., Kashi Go Lean Crunch) + 1 cup skim milk
  • 1 or two peanut butter and jelly sandwiches + 16 oz 100% fruit juice
  • 1 turkey/cheese sub + apple slices + 16 oz water
  • 1 cup Greek yogurt with low-fat granola and walnuts + 16 fl oz water
  • 1 cup chicken noodle soup + grilled cheese sandwich + 16 fl oz water
Image by Matias Garabedian

Lisa Herzig, PhD, RD, CDE, is an Assistant Professor in the Department of Food Science and Nutrition and the Director of the Dietetics and Food Administration Program at California State University, Fresno.

Shop see all »

75 Applewood Drive, Suite A
P.O. Box 128
Sparta, MI 49345
website development by deyo designs
Interested in receiving the print or digital edition of Training & Conditioning?

Subscribe Today »

Be sure to check out our sister sites: