REPEAT after me…….




Repeat after every workout by eating and/or drinking the 3 R’s within 30 minutes of exercise.

Take a moment to reflect and analyze what you are doing after workouts & then you can figure out how you can improve your post-workout nutrition. 

What does is RECOVERY mean to you?

What do you eat for recovery and why do you eat those specific foods?

Now, lets breakdown the 3 R’s of recovery! 

1) REFUEL with Carbohydrates: After 45-60 minutes of physical activity, you have depleted your body’s carbohydrates stores in your muscles (aka your energy source). It is time to fill up your empty gas tank to be full and at your maximal energy for your next bout of exercise.

What foods contain carbohydrates? 

  • Fruit (whole fruit, fruit cups, applesauce, squeezable pureed fruits, dried fruit, 100% fruit popsicles, 100% fruit juice)
  • Bars (fruit & nut, granola/oat bars)
  • Toast/english muffin with a spread (PB &J, PB & honey, PB& banana, or whatever your heart desires)
  • Yogurt topped with granola
  • Smoothies with fruit
  • Pretzels, goldfish, popcorn, chex mix

Carbohydrates at a meal: whole wheat pasta, brown rice, quinoa, potato (white and sweet), peas, corn, beans, fruit, yogurt, pancakes, waffles.

2) REBUILD with Protein: Start repairing and building the muscle that you broke down from exercise. Aim for at least 10 g of protein at snacks and at least 20-30g of protein at meals.

What foods contain protein? 

  • Chocolate milk, skim milk (8 g protein per 8 fl oz)
  • Yogurt (5-20 g of protein per cup)
  • Eggs (7g per egg)
  • Protein bar (vary between 10-20 g protein per bar, i.e nature valley protein bar, cliff bar, Rxbar)
  • Nuts/Seeds (5 g per 1 oz of nuts)
  • Nut/Seed butters (5g per 2 Tbsp on a banana/apple or toast)
  • Deli meat on sandwich or turkey/cheese rollup (7g per 1 oz of meat)
  • String cheese (about 5 g protein per stick)
  • Protein powders, protein shakes (usually 20-30 g per scoop of protein powder and pre-made protein shakes)

Protein at meals: chicken, turkey, lean beef, fish, tofu, tempeh, beans (black beans, chickpeas, kidney beans), lentils, eggs, turkey bacon.

3) REPLENISH with Electrolytes/Fluids: Rehydrate with fluids to replace the fluids lost in your sweat to prevent dehydration and replace the electrolytes (especially sodium) lost in your sweat to prevent cramping.

Try tracking fluid loss by weighing yourself before and after workouts. If you lost > 2% of your body weight, you aren’t rehydrated well during exercise and therefore, you need to drink more fluids throughout your workouts. For every pound you lose from exercise, you should drink 2 cups of water (16 fl oz) to replenish your fluids within 1 hour of your workout.

What foods contain fluids?

  • All beverages (water, gatorade/powerade, fruit juice, milk/chocolate milk, smoothies, cheribundi)
  • Whole fruit/vegetables contain 70-90% water
  • Soups (chicken noodle, minestrone, vegetable soup, etc.)

What foods are higher in sodium (not including the low sodium versions of these foods)?

  • Salty snacks: pretzels, salted nuts, salted popcorn
  • Pickles, olives
  • Soups
  • Deli meats
  • Canned tuna (packets of tuna)
  • Add salt to foods (eggs, vegetables, potatoes, watermelon, etc.

At meals: Drink 16-32 fl oz of water or other beverage & add salt to foods, especially if you cramp during workouts and/or you are a salty sweater.

Your body is like a sponge right after you exercise. Your body is more efficient at storing carbohydrates for energy and using protein to rebuilding your muscle within 30 minutes of exercise….your window of opportunity! A 3:1 ratio of carbohydrate: protein is the average ratio for a proper recovery meal or snack. If you can’t tolerate foods right away, a cup of chocolate milk is a quick and easy snack (3:1 ratio, 22-26 g carbohydrate, 8 g protein) until you can eat a recovery meal.

If you skip your recovery nutrition and don’t eat anything for 2+ hours, you will be preventing yourself from performing at your maximal potential at your next bout of exercise.

What will you be eating for recovery after your next bout of exercise?

Don’t forget the 3 R’s! REFUEL REBUILD REPLENISH!