What to Eat After Exercise to Recover Faster
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Introduction
After a tough workout, most people focus on stretching, hydration, and maybe getting some rest. But what you eat after exercise can make a huge difference in how quickly and fully your body recovers. A new review study shares the best nutrition tips to boost your recovery and improve your performance the next time you work out—especially when you don’t have much time between sessions.
Why Nutrition Matters After Exercise
Exercise uses up your body’s energy stores, especially glycogen (a type of sugar stored in muscles and liver). It also causes small tears in your muscles that need repairing. If you don’t recover well, you may feel sore, tired, and perform worse in your next workout. Proper nutrition helps your body bounce back faster and stronger.
Carbohydrates: Refuel Your Muscles
Carbs are your body’s main fuel. After exercise, your muscles are ready to absorb carbs and turn them back into glycogen. The best time to eat them? Within the first 2 hours. The review recommends eating 1 to 1.2 grams of carbohydrate per kilogram of body weight per hour in that window. That’s about 70-90 grams per hour for a 70 kg (154 lb) person.
High-carb foods like rice, pasta, bread, fruits, or energy drinks work well. Mixing glucose and fructose (found in table sugar or fruit) may speed up both muscle and liver recovery. For long or hard workouts, this combo can help you perform better the next day.
Protein: Repair and Rebuild
Protein is essential for repairing muscles. Aim for 20 to 40 grams of high-quality protein (like whey, eggs, meat, or soy) shortly after your workout. This helps build new muscle tissue and reduces muscle soreness.
If you’re training more than once a day, having protein every 3-4 hours—plus a small amount before bed—can keep your recovery going overnight.
Carbs and Protein Together: A Smart Combo
When carbs and protein are eaten together, they can give even better results—especially if your carb intake is a bit low. This combo boosts muscle repair, replenishes glycogen stores, and helps balance hormones like insulin.
For example, adding 0.3 grams of protein per kilogram to 0.9 grams of carbs per kilogram per hour can be just as effective as eating carbs alone—if you’re not hitting the full 1.2 g/kg carb recommendation.
Hydration: Don’t Forget to Rehydrate
Sweating causes fluid and salt loss, which affects your recovery and next workout. You should aim to drink 150% of the fluid you lost during exercise. For example, if you lost 1 liter (about 2.2 pounds of body weight), drink 1.5 liters afterward.
Milk, sports drinks, and oral rehydration solutions are better at helping you retain fluids than plain water. They contain sodium and carbs that help your body absorb and hold onto the liquid.
Supplements: Helpful for Some
- Creatine: When taken with carbs, creatine may increase glycogen storage and reduce muscle damage. It’s useful for strength and power athletes.
- Caffeine: Can speed up glycogen refueling and reduce muscle soreness. It’s most effective when carb intake is low or when you’re doing multiple sessions in one day.
- Sodium Bicarbonate (baking soda): May help reduce fatigue and improve performance in short, high-intensity workouts—if taken about 1–3 hours before or immediately after exercise.
Micronutrients and Antioxidants: Extra Support
Vitamins and plant-based compounds (like those in tart cherry, beetroot, or pomegranate juice) may help reduce inflammation and muscle soreness. However, their effects on actual performance are less certain.
Omega-3 fats and some other plant extracts may also help, but more research is needed before they can be fully recommended.
Conclusion
Eating the right foods after exercise isn’t just about feeling less sore—it’s about helping your body recover faster, rebuild stronger, and be ready for the next challenge. Focus on carbs, protein, fluids, and—if needed—supplements like creatine or caffeine. Tailor your recovery to your needs, and you'll perform better in your next session.