Eating for Recovery


Intense exercise is known to suppress appetite at times, but it is important to remember that recovery occurs with proper refueling. After a long run or tough workout, the body needs calories within 30 minutes.

Remember the 3 R’s for recovery:

1. Refuel with carbs (body weight divided by 2 in grams)

2. Rebuild with protein (15-20 grams)

3. Rehydrate with electrolyte-rich fluids

Carbohydrates and protein work together to replenish long term energy stores known as glycogen and used to build muscle. Fluids with electrolytes like sodium and potassium are needed to replace what is lost in sweat. Eating foods that are rich in antioxidants such as fruits and vegetables have been shown to help the body recover faster by reducing soreness and preventing injury. Always be prepared after a long or intense workout to give your body the fuel it needs!

Examples of some post-workout snacks:

  • Apple with Almond Butter or Peanut Butter

  • Greek Yogurt mixed in with a Banana

  • Fruit Smoothie

  • Trail Mix


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Drienie Grobbelaar