Post-Workout Nutrition

Ready to make sure you've gotten the most from your workout — and that you're prepared for your next one? Your post-workout, also known as recovery time, is when your body begins to refresh from your training.

Your body may be ready to begin recovery as soon as you finish exercising, but the process won't actually start until you give your body the nutritional components it needs. Here's how to get the most out of your post-workout meals:

After Practice

  • If training has been long and/or of very high intensity, shoot for consuming 0.75-1.5 grams of carbohydrate per kilogram of body weight along with 7-20 grams of protein within the first hour after exercise.
  • If training has been light, eat a well-balanced meal within two to three hours after finishing and consume fluids to replace lost water (sweat).