Why Nutrition Matters in Recovery
Recovery isn’t just about taking a day off. It’s about giving your body the resources it needs to repair, adapt, and come back stronger. Nutrition helps:
- Replenish glycogen stores
- Repair muscle tissue
- Reduce inflammation
- Support immune function
Are You Eating Enough?
One of the biggest mistakes I see? Athletes underfueling—especially during high-volume weeks. Signs you’re not eating enough include:
- Prolonged soreness (48+ hours)
- Persistent fatigue
- Poor sleep
- Low energy during workouts
Start by increasing your total calorie intake, particularly through carbohydrates. Carbs are your body’s preferred fuel during endurance training and critical for recovery. Protein matters, too, but carbs are often overlooked.
Post-Workout Recovery Nutrition
A well-balanced recovery snack should include both carbs and protein. A simple example: a bagel with nut butter, or the classic—chocolate milk. These options are portable, affordable, and effective.
Aim to eat within 30–60 minutes post-workout. Include 20–30g of protein and 60-90g of easily digestible carbohydrates.
The Role of Protein Timing
Instead of focusing only on your post-workout shake, spread protein evenly throughout the day. A bedtime protein snack—like a glass of milk or yogurt—can improve sleep and support overnight muscle repair.
Smart Recovery Hacks That Actually Work
Once you’ve covered the basics (adequate calories, carbs, and protein and consistent eating throughout the day), these strategies can help optimize your recovery:
- Glass of milk before bed: The casein in dairy supports overnight protein synthesis, and improves sleep quality. Dairy-free? A handful of nuts before bed has a similar effect.
- Magnesium glycinate or bisglycinate: Helps with muscle relaxation and improves sleep. Avoid magnesium citrate—it can act as a laxative.
- Tart cherry juice or blackcurrants: These antioxidant-rich foods help reduce oxidative stress caused by high training loads. Great during heavy training blocks or race prep.
- The best hack: quality sleep: You can’t out-supplement poor sleep. Aim for 8+ hours per night—especially when your training ramps up.
Common Pitfalls to Avoid
We cannot emphasize enough the importance of meeting your foundational nutrition needs before turning to recovery “hacks”. Here are a few things to watch out for:
- Skipping post-workout meals: The optimal time to recover is the period immediately after exercise. Skipping a recovery meal means you’re leaving a lot on the table.
- Training fasted: Fueled training supports your muscles and jump-starts the recovery process.
- Overemphasis on protein while neglecting carbs: Protein matters, but low carbohydrate intake can result in excessive muscle soreness.
- Relying on supplements instead of food: Hopefully by now, you understand the importance of nailing the basics before turning to supplements.
Supplements: Proceed with Caution
If you do supplement, choose third-party tested products to ensure purity and safety. Look for labels like:
- NSF Certified for Sport
- Informed Sport
Avoid products with “proprietary blends”—you deserve to know exactly what’s in what you’re taking.