December 16, 2025
This guide breaks down exactly what to eat and drink after workouts to speed up recovery, reduce soreness, and support long‑term performance—whether you lift, run, cycle, or play team sports.
Smart recovery nutrition balances three essentials: carbohydrates, protein, and fluids/electrolytes within 2 hours of training.
Aim for roughly 20–40 g of high‑quality protein and 0.5–1 g of carbohydrate per kg body weight after hard sessions.
Daily habits—total calories, sleep, and consistent hydration—matter more than any single recovery shake or supplement.
This article organizes recovery nutrition into practical building blocks: core nutrients (carbs, protein, fats, fluids), timing strategies, and specific food examples. Recommendations are based on consensus from sports nutrition research, including guidelines from organizations like the American College of Sports Medicine and the International Society of Sports Nutrition.
Good training stresses the body; good recovery makes you fitter. Without adequate recovery nutrition, you risk stalled progress, elevated soreness, higher injury risk, and persistent fatigue. Getting your post‑workout fueling right helps your muscles repair, restores energy stores, supports immune function, and lets you hit the next session with more quality and consistency.
Intense or long exercise drains stored carbohydrate (glycogen) in your muscles and liver. Replenishing these stores is key if you train again within 24–36 hours, or do two‑a‑day sessions. After moderate to hard training, a general target is 0.5–1 g of carbohydrate per kg of body weight within 2 hours of finishing. Endurance athletes or those doing very high volumes may push toward 1–1.2 g/kg in the first few hours. Focus on easily digested carb sources right after training, then add more fiber later in the day. Examples: rice, potatoes, pasta, oats, fruit, smoothies, low‑fat dairy, or carb‑containing recovery drinks.
Great for
Muscle protein breakdown rises during and after training. To shift into repair and growth mode, you need sufficient, high‑quality protein. Research suggests 20–40 g of protein in the first 1–2 hours after exercise maximizes muscle protein synthesis for most adults, with the higher end useful for larger athletes or very intense sessions. Prioritize complete protein sources that contain all essential amino acids: dairy (Greek yogurt, milk), eggs, lean meat, fish, soy, or a blend of plant proteins (e.g., pea plus rice). Spreading protein intake across the day—about 0.3–0.4 g/kg per meal over 3–5 meals—is more effective than one huge serving.
The idea of a tiny, 30‑minute “anabolic window” is over‑simplified. Muscle remains sensitive to protein for at least 24 hours after training, and total daily intake is more important than one exact moment. However, timing does matter more if: you trained fasted, you have another hard session within 8–12 hours, or the workout was long or intense. In those cases, aim to eat a balanced snack or meal with carbs and protein within 1–2 hours. If you already had a pre‑workout meal 1–3 hours before, the urgency is lower, but it’s still smart to refuel within that 2‑hour window.
Great for
Instead of obsessing over a single shake, consider a 3–4 hour window around training that includes both pre‑ and post‑workout nutrition. A carb‑ and protein‑containing meal 2–3 hours before training (e.g., chicken, rice, vegetables) plus a balanced recovery snack after (e.g., yogurt and fruit) covers your bases for most sessions. This approach keeps blood sugar stable, reduces perceived effort, and ensures amino acids are available before, during, and after exercise. For very early sessions, a small carb snack beforehand (banana, toast, sports drink) and a full breakfast afterward works well.
Great for
When you need something fast between sessions or on the way home, aim for 20–30 g protein plus a decent carb hit. Examples: Greek yogurt with granola and berries; a smoothie with milk or soy milk, banana, frozen berries, and protein powder; chocolate milk and a banana; a turkey sandwich on whole‑grain bread; tofu or edamame with rice crackers; cottage cheese with fruit and honey. These are easy to pack or buy on the go and sit well after most workouts.
Great for
For main meals, build a plate using a simple formula: half the plate carbs, a quarter protein, a quarter vegetables, plus some healthy fats. Examples: grilled chicken, rice, and roasted vegetables with olive oil; salmon, quinoa, and a side salad with avocado; tofu stir‑fry with noodles and mixed vegetables; lean beef tacos in corn tortillas with beans and salsa; lentil curry with rice and a side of yogurt. Adjust portion sizes based on body size and training volume.
Great for
Lifters, sprinters, and power athletes prioritize muscle repair, strength gains, and maintaining lean mass. Recovery nutrition should emphasize adequate protein (often 1.6–2.2 g/kg/day) spread across the day, plus enough carbs to fuel heavy training (typically at least 3–5 g/kg/day, more in high‑volume phases). Post‑workout, a 20–40 g protein dose with 0.5–0.7 g/kg carbs is a strong baseline. Creatine monohydrate, taken daily (3–5 g), can further support strength and recovery, regardless of timing.
Great for
Endurance athletes need higher carb intake overall to restore glycogen and prevent chronic fatigue. Depending on training load, daily carb needs often range from 5–10 g/kg/day. Post‑exercise, faster‑digesting carbs plus 20–30 g protein are key, especially when sessions are long and frequent. Sodium and fluid replacement are critical in longer events or hot conditions. Omega‑3‑rich foods and consistent iron intake (especially for female athletes) support long‑term recovery and oxygen transport.
Great for
Whey, casein, or high‑quality plant‑based protein powders are tools for meeting protein targets when food is inconvenient. They are not inherently superior to whole foods but can be easier to digest right after heavy training or during busy days. Aim for products with around 20–30 g protein per serving, minimal added sugar, and third‑party testing where possible. You can mix protein powder with milk or plant milk and add fruit or oats for a more complete recovery shake.
Great for
Creatine is one of the most researched and effective supplements for strength, power, and lean mass. It can also support high‑intensity performance and recovery from intense bouts. A standard dose is 3–5 g daily, taken at any time; consistency matters more than timing. It’s generally safe for healthy individuals, but those with kidney issues should consult a healthcare provider before using it.
Great for
Recovery nutrition is less about a single magic food and more about consistent patterns: enough total calories, carbs, and protein spread throughout the day with smart timing around harder sessions.
The more demanding your training (intensity, duration, or frequency), the more precise your approach to carb intake, hydration, and protein distribution needs to be.
Simple, flexible templates—like pairing 20–40 g protein with a generous carb source within 2 hours of training—work well across sports and make real‑world execution easier.
Lifestyle factors such as sleep, stress management, and long‑term nutrient density can amplify or limit the benefits of even the best-designed recovery meals.
Frequently Asked Questions
Most adults benefit from 20–40 g of high‑quality protein within about 1–2 hours after training. Smaller athletes and lighter sessions may be fine at the lower end; larger athletes or very intense sessions may lean toward 30–40 g. More than that in one sitting doesn’t harm you but won’t dramatically increase muscle protein synthesis. What matters most is hitting your total daily protein target, usually around 1.4–2.0 g/kg/day for active people, and spacing it over 3–5 meals.
Real food works just as well as shakes for recovery if it provides adequate protein, carbs, and fluids. Shakes are simply convenient and often easier to tolerate soon after hard training. Use them when whole food isn’t practical—like commuting from the gym or between practice sessions—but don’t feel obligated to use them if you can eat a balanced meal within 1–2 hours.
Choose a moderate‑size meal or snack combining carbs and protein, while keeping heavy fats, large portions, and very spicy foods lower. Examples: Greek yogurt with fruit and oats; eggs on toast with a piece of fruit; chicken, rice, and vegetables in a modest portion. This helps replenish glycogen and support muscle repair while being easier on your digestion and supporting better sleep.
Occasional fasted training isn’t inherently harmful, but it increases reliance on internal energy stores and can make recovery more demanding, especially for high‑intensity or long sessions. If you train fasted, prioritize a carb‑ and protein‑rich meal soon after finishing to refill glycogen and support muscle repair. Regularly doing hard sessions fasted without matching nutrition can impair performance, increase fatigue, and slow progress.
Signs your recovery nutrition is on track include: relatively stable energy throughout the day, manageable soreness that improves over 24–48 hours, steady performance or gradual improvement in training, stable or desired body composition, and regular, good‑quality sleep. If you’re constantly exhausted, craving sweets, sore for several days, or seeing your performance drop, it’s worth checking your total calories, carb and protein intake, and hydration.
Recovery nutrition is about matching what you eat and drink to the demands you place on your body. Focus on getting enough carbs to refuel, protein to repair, and fluids and electrolytes to rehydrate—consistently, not just once in a while. Start with simple, repeatable meals and snacks you enjoy, then adjust portions based on how you feel, perform, and recover from session to session.
Track meals via photos, get adaptive workouts, and act on smart nudges personalised for your goals.
AI meal logging with photo and voice
Adaptive workouts that respond to your progress
Insights, nudges, and weekly reviews on autopilot
Great for
Sweating leads to fluid and electrolyte losses that can impair recovery, sleep quality, and next‑day performance. A simple guideline is to drink about 1–1.5 liters of fluid for every kilogram (2.2 lb) of body weight lost during exercise, ideally over the next 2–4 hours. Include sodium (through sports drinks, salty foods, or electrolyte tablets) if you sweat heavily, train in the heat, see salt streaks on your clothes, or are prone to cramps. Water alone is fine for shorter, low‑sweat sessions, but for longer or hotter efforts, combining fluids, electrolytes, and some carbohydrate optimizes rehydration and glycogen resynthesis.
Great for
Fats don’t need to be avoided after exercise. While extremely high‑fat meals may slow gastric emptying a bit, normal portions of healthy fats support hormone production, reduce inflammation, and increase satisfaction from meals. Including sources like olive oil, avocado, nuts, seeds, and fatty fish (e.g., salmon, sardines) across the day can support joint and tissue health. For athletes with sensitive stomachs, keep immediate post‑workout meals moderate in fat and fiber, then enjoy a more complete, higher‑fat meal later once digestion has settled.
Great for
Training creates oxidative stress and minor muscle damage, which is part of how you adapt. You don’t want to completely shut this down, but a nutrient‑dense diet supports healthy recovery. Emphasize colorful fruits and vegetables (berries, citrus, leafy greens, peppers), herbs and spices (turmeric, ginger), and polyphenol‑rich foods (cocoa, tart cherries). These provide vitamins, minerals, and phytonutrients that support immune function and collagen synthesis. Avoid mega‑dosing antioxidant supplements right after training, since very high doses of vitamin C or E can blunt training adaptations in some contexts.
Great for
For endurance athletes or anyone with large weekly training loads, carb timing becomes more critical. When you have less than 8 hours between sessions, aim to start refueling immediately and continue eating carb‑rich meals and snacks throughout the day to reach your total carbohydrate target (often 5–8 g/kg/day, sometimes higher for elite endurance). Using easily digestible carbs right after training and including some higher glycemic index options (e.g., white rice, potatoes, fruit juice) can speed glycogen restoration.
Great for
Late training can increase body temperature and stress hormones, which may disrupt sleep—the ultimate recovery tool. A balanced post‑workout meal with carbs and protein can help calm the nervous system and replenish glycogen, supporting better sleep quality. Keep heavy, greasy, or very spicy foods lower after late‑night sessions to avoid stomach upset. Including a source of tryptophan and carbs (e.g., Greek yogurt with oats and fruit, or turkey on whole‑grain toast) may further support relaxation.
Great for
Plant‑based athletes can recover just as well with thoughtful planning. Pair complementary proteins (e.g., legumes plus grains) and pay attention to total protein. Examples: tofu or tempeh stir‑fry with rice; chickpea and quinoa salad with olive oil; lentil pasta with tomato sauce and veggies; smoothie with soy milk, pea protein, oats, and fruit; hummus wraps with whole‑grain tortillas and a side of fruit. Consider fortified plant milks for calcium and vitamin B12, and include iron‑rich foods with vitamin C‑containing foods to support absorption.
Great for
Practical hydration strategies include: water plus a salty snack (pretzels, salted nuts, soup), sports drinks for longer or hot sessions, or homemade mixes (water, fruit juice, pinch of salt). For heavy sweaters, salty sweaters, or long events, electrolyte tablets or packets added to water can help replace sodium without excessive sugar. Milk or chocolate milk can serve double duty as a rehydration and recovery drink because they provide fluids, electrolytes, protein, and carbohydrates.
Great for
Sports like soccer, basketball, rugby, or hockey mix sprints, changes of direction, and contact. Recovery must address muscle damage, glycogen replenishment, and hydration. Post‑match, target a carb‑rich meal or snack within 1–2 hours plus 20–30 g protein. During congested fixture schedules or tournaments, use frequent snacks and liquid calories to meet elevated energy needs. Practical options include sandwiches, wraps, fruit, yogurt drinks, and simple hot meals that are easy to digest between games.
Great for
With age, anabolic sensitivity decreases and recovery can take longer. Masters athletes benefit from slightly higher protein per meal (around 0.4 g/kg) and per day (often 1.6–2.2 g/kg), more focus on anti‑inflammatory foods (omega‑3‑rich fish, olive oil, colorful vegetables), and consistent strength training to maintain muscle and bone density. Adequate vitamin D, calcium, and sleep are essential. Spreading training stress and allowing sufficient recovery days becomes more important than ever for progress and injury prevention.
Great for
Omega‑3s may help reduce muscle soreness and support joint health when taken consistently, not just as a one‑off after workouts. Food sources like fatty fish (salmon, sardines, mackerel), walnuts, and flaxseeds are ideal, with supplements as a backup when intake is low. Typical supplemental doses range from 1–3 g combined EPA/DHA per day, but discuss with a professional if you use blood‑thinning medications.
Great for
While vitamin C, E, and other antioxidants are essential in normal food amounts, mega‑dosing them around training (e.g., very high dose supplements immediately pre‑ or post‑workout) may blunt some training adaptations, especially in endurance and strength training. Prioritize getting antioxidants from whole foods—fruits, vegetables, herbs, spices—and reserve supplements for true deficiencies or under professional guidance.
Great for
