Recovery Nutrition
Strategic food and fluid intake designed to maximise post-exercise recovery and adaptation.
Updated
Recovery nutrition focuses on replenishing glycogen stores, providing amino acids for muscle protein synthesis, and rehydrating after training. The traditional "anabolic window" of 30-60 minutes post-workout is now understood to be less critical than overall daily intake, though consuming protein within 2-3 hours of training does support recovery. General guidelines include 0.3-0.5g protein per kg body weight and 1-1.2g carbohydrate per kg within 2 hours of intense training, along with fluid to replace losses.
Examples
- 30-40g protein within 2 hours of training
- Carbohydrate replenishment after glycogen-depleting sessions
- 1.5x fluid lost through sweat during rehydration
Related Terms
Common questions
What is Recovery Nutrition?
Strategic food and fluid intake designed to maximise post-exercise recovery and adaptation. Recovery nutrition focuses on replenishing glycogen stores, providing amino acids for muscle protein synthesis, and rehydrating after training.
What are examples of Recovery Nutrition?
30-40g protein within 2 hours of training; Carbohydrate replenishment after glycogen-depleting sessions; 1.5x fluid lost through sweat during rehydration.
Put it into practice
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