Post-Workout Fueling Strategies

Post-workout nutrition is key to optimize your body’s recovery and get it ready for the next workout. In addition to prioritizing your sleep, nutrition and hydration are vital components of your body’s ability to recover from exercise and return to baseline levels of function. Here are 3 ways to help your body recover after your workouts:

Refuel

Carbohydrates help to build up the energy stores in your body after depleting them with exercise. They are naturally stored in your body as glycogen, then converted to useable energy when needed. By consuming carbohydrates post-workout, it helps to boost glycogen stores and initiate recovery

Repair

Protein works to repair and rebuild muscle post-workout. Exercise stimulates the breakdown of muscle, but by consuming protein after your workout it will help to prevent that breakdown and promote muscle protein building and repair. This will help to support the muscle growth and maintenance.

Rehydrate

Water and electrolytes help to replenish the body of fluids lost through sweat during exercise. Your hydration needs will vary based on body size, sweat amount, and conditions (i.e. high heat). Focus on drinking water during and after exercise to replenish fluid stores.

Here are some examples of great post-workout fueling options!

• Deli meat + wrap

• Apple + nut butter

• Eggs + toast

• Hummus + pita

• Tuna + crackers

• Cottage cheese + fruit

• Greek yogurt + granola

If you have more questions about how to ensure you are incorporating adequate fueling for your athletic endeavors, consider working with a sports nutritionist or registered dietician.

Please consult with your medical provider prior to making significant changes to your diet.