Nutrition is always important, but there are times in your life when you need to think about it extra hard. Either your body is in a particularly vulnerable state, or you’re preparing for something difficult. Either way, nutrition is a vital part of recovery.
Clearly, exercise uses up a lot of nutrients. After you’ve exercised, however, is when you want your body to be repairing and rebuilding so it’s even stronger than before. That means you need to replenish those nutrients pretty quickly.
How quickly, and in what form, may depend on the nature of the exercise and what you’re planning next. The first hour to 90 minutes after the session are the most important for recovery, but it’s an ongoing process that may continue for up to 24 hours. That means that while you should maximize your use of that first recovery hour, your regular mealtimes can also be part of the plan.
Some people will have a snack at the end of their session, then wait for lunch or dinner. If they have another exercise session planned for later, or even if they have to get to work, this may be effective. The more exercise you are doing, the more proactive you need to be about your recovery because the more you’re going to be burning through.
Generally, your nutrition after exercise should include fluids for hydration, lean protein to help your muscles repair and grow, and carbs to replenish your energy stores. The specific choices you make aren’t just going to be based on what is most effective, but also on your own personal taste. You need to find what you like and what works for you.
You might choose simple water for your hydration, or maybe you’ll add electrolytes. There are special sports drinks for additional carbs, however, while dairy products such as flavored milks can combine fluids, electrolytes, carbs and protein.
As for food, lean meat like chicken or turkey is best when it comes to lunch or dinner, or you can go with fish or a plant-based alternative. Bananas are one of the best fruits, but a fruit salad with different ingredients topped with yogurt is an excellent choice. At breakfast, you can combine it with muesli.
There are lots of options for nutrition recovery after an exercise session, so make sure you think about it carefully.
