What to eat after training to refuel, repair and rehydrate, matched to how soon you train again.
Recovery nutrition has three jobs: replace the carbohydrate you used, give your muscles the protein they need to repair and adapt, and replace the fluid and sodium lost in sweat. How urgent each job is depends mostly on one thing: how soon you train again.
If your next hard session is the next day, regular balanced meals will usually do the job, and the famous 30-minute window matters much less than once thought. If you train twice a day, play tournaments or compete over several days, what you eat in the first few hours becomes much more important.
This one question decides how much timing matters.
Training again within 8 hours
Two-a-days, tournaments and multi-day events. Start eating soon after you finish, and keep going.
Training again tomorrow or later
There is no race against the clock. What you eat over the whole day matters more than timing.
A recovery serving of protein is about 0.3 g per kg of body weight. Over the whole day, most athletes need about 1.2 to 2.0 g per kg. Enter your weight to see what that means for you.
Starting points for healthy adults. Teens, older adults and athletes in heavy training may need different amounts; your dietitian can tailor them.
Protein per meal or snack, about
20 g
Approximate protein in common recovery foods. Values vary by brand, so check labels.
Carbohydrate plus protein, in forms that fit your day.
Easy to pack in a gym bag or eat on the drive home.
Make your next regular meal the recovery meal.
A protein-rich snack before sleep (about 30 to 40 g) can support overnight muscle repair.
After a sweaty session, drinking roughly 125 to 150% of the fluid you lost over the following hours, with some sodium from food or drinks, restores fluid balance.
Sleep is one of the most effective recovery tools. A late, heavy meal or too much caffeine can work against it.
Fruit, vegetables and oily fish fit well in any recovery plan. High-dose antioxidant supplements are a different matter: in some studies they blunted training adaptations.
Drinking a lot of alcohol after training has been shown to reduce muscle protein synthesis, even when protein is eaten too. If you drink, eat and rehydrate first, and keep it moderate.
WORKING WITH YOUR DIETITIAN
We map your sessions, their intensity and the gaps between them to see where recovery is tight.
We plan meals and snacks that fit your schedule, appetite and budget: the drive home, the late practice, the tournament day.
At follow-up, we look at energy, soreness, sleep and performance, and adjust as your training load changes.
It is a practical choice: carbohydrate, protein, fluid and some sodium in one drink. It is not magic, and a snack with similar amounts works just as well. Fortified soy drink is an alternative.
No. It is a rule of thumb from older studies. What matters more is enough protein (about 0.3 g per kg) and, if you train again soon, enough carbohydrate. The right amounts depend on your session and the next one.
A normal dinner with protein and carbohydrate is usually enough. If you ate dinner before training, a protein-rich snack before bed, such as Greek yogurt or milk, supports overnight recovery.
Yes. Soy, tofu, tempeh, legumes and grains all count. Slightly larger servings, or combining sources, help match the protein quality of animal foods.
No. A shake is a convenient option when you cannot get to a meal, but a meal or snack with a good protein source does the same job.
For most people who train once a day, not much. It matters more when you train again within a few hours or compete over several days.
That is common after hard sessions. Liquid options like milk, smoothies or drinkable yogurt are often easier, and your next meal can do the rest.
This page is general information, not individual advice. Your needs depend on your sport, health and goals.
Start with a free initial consultation, in person in Ottawa or Gatineau, or online anywhere in Ontario and Quebec.