SLU Athletic Department
Nutrition Presentations
Recovery Meals and
Snacks for Athletes
WHY is recovery nutrition important?
Recovery nutrition plays a role in replacing energy
stores, repairing muscle tissue, and promoting
optimal athletic performance.
Taking in fluids, carbohydrates, and protein after a
workout or after competition are essential for
replenishing your body.
A consistent recovery nutrition plan enables your
body to prepare for the next time that you exercise.
SAINT LOUIS
UNIVERSITY
WHEN is recovery nutrition important?
Beginning to eat or drink your recovery meal or
snack within 30 minutes after a hard workout or
competition is ideal.
Increased blood flow to your working muscles postexercise allows for rapid nutrient replacement.
Waiting a few hours after workouts and competitions
to eat and drink appropriate foods and fluids with
energy delays recovery.
SAINT LOUIS
UNIVERSITY
WHAT does a proper recovery nutrition
plan include?
Fluids
Carbohydrates
Protein
SAINT LOUIS
UNIVERSITY
Recovery Nutrition- Fluids
Fluid and electrolyte intake after physical activity is
a critical factor in helping people recover both
physically and mentally.
Sports drinks provide
carbohydrates and electrolytes
in addition to fluids.
SAINT LOUIS
UNIVERSITY
How much fluid should be consumed
after exercise?
A recovery nutrition plan should include plenty of
fluids to get your body back to your pre-workout or
pre-competition body weight.
Almost all weight loss during exercise can be
attributed to fluid losses.
Ingestion of 150% of weight loss within 6 hours after
exercise is required to achieve normal hydration
status.
SAINT LOUIS
UNIVERSITY
What type of fluids should be
consumed for rehydration after
exercise?
Plain water is a good thirst quencher but not an effective rehydrator.
Only when water is ingested in combination with foods that contain
sodium, chloride, and other minerals will sufficient water be retained to
promote complete rehydration.
Examples of low-fat foods and beverages that contain ample sodium:
tomato juice, baked potato chips, pretzels, pickles, crackers
SAINT LOUIS
UNIVERSITY
What about beverages containing
caffeine and alcohol?
When rapid rehydration is the goal, athletes should rely on
beverages that do not contain caffeine.
Alcohol and caffeine have diuretic properties.
Alcoholic and caffeinated beverages should be consumed
in moderation, and these beverages should be avoided
prior to and in the first few hours following physical activity.
SAINT LOUIS
UNIVERSITY
DIETETIC INTERNS
What about sports drinks?
Sports drinks are a good option for recovery because sports
drinks contain carbohydrates and electrolytes.
Athletes who are not hungry immediately after exercising may
prefer a high-carbohydrate drink such as a sports drink or fruit
juice; this will provide necessary fluids for rehydration in addition
to carbohydrates.
Liquids such as sports drinks are a good recovery option
because they are easily tolerated and rapidly digested.
SAINT LOUIS
UNIVERSITY
DIETETIC INTERNS
What about chocolate milk?
The nutritional composition of low-fat
chocolate milk makes chocolate milk a
highly effective recovery drink for
endurance athletes.
Dairy products such as milk provide both
carbohydrate and protein.
A recovery beverage should contain
sufficient carbohydrate to replenish muscle
glycogen stores and should also contain
protein to repair muscle protein.
SAINT LOUIS
UNIVERSITY
Carbohydrates
Carbohydrates are necessary to
replenish energy stores in your
body’s muscles.
When you train hard or compete
at an intense level, you use up
your body’s glycogen stores
(stored carbohydrate).
Carbohydrate ingestion markedly
accelerates glycogen resynthesis.
SAINT LOUIS
UNIVERSITY
When should an athlete consume
carbohydrates for recovery?
An athlete should consume high-carbohydrate foods within
30 minutes after a workout or competition.
Optimal glycogen resynthesis in the muscle occurs when
carbohydrate is consumed immediately after exercise.
Do not delay consuming carbohydrates after exercise!
Delaying carbohydrate intake after exercise may reduce
muscle glycogen storage and impair recovery.
SAINT LOUIS
UNIVERSITY
DIETETIC INTERNS
What type of carbohydrate should an
athlete consume?
The most rapid increase in muscle glycogen
content during the first 24 hours of recovery may
be achieved by consuming foods with a high
glycemic index.
Examples of carbohydrate-rich foods with a
high glycemic index; sports drinks, fruit snacks,
white bagels
SAINT LOUIS
UNIVERSITY
Protein
Eating protein is important for recovery from
exercise because protein helps repair muscle
tissue and reduce muscle breakdown after
workouts.
Eating protein is also essential for synthesizing
new protein for gaining muscle mass.
SAINT LOUIS
UNIVERSITY
Examples of recovery foods and
snacks that contain both carbohydrate
and protein
Milk, soymilk, or yogurt
Trail mix containing cereal, dried fruit, nuts
Cereal with milk
Peanut butter sandwich
Smoothies made with fruit and yogurt
SAINT LOUIS
UNIVERSITY
Guideline for recovery nutrition
Consume at least 50 grams of carbohydrate and 15
grams of protein within 30 minutes after finishing
exercise.
Consume another 50 grams of carbohydrates and 15
grams of protein 2 hours after your workout and again 4
hours after your workout.
Remember to consume at least 20 ounces of fluids
within 30 minutes after your workout or competition.
SAINT LOUIS
UNIVERSITY