What do I eat after training? The Key to Recovery

Published on Monday 2nd November 2020

We’re always looking to improve performance, mostly through training. However, it’s actually during the recovery process that gains are made. Consuming the right nutrition during this period can help to speed up recovery & will supply your body with what it needs to develop these training adaptions.

1. PROTEIN TO REPAIR

Protein is important for recovery. It helps to repair muscle damage and build muscle post-training. It is made up of amino acids which are the building blocks that make up our muscles. The optimal amount of protein you should aim to consume post-exercise is 20-25g. Any more than this is actually not necessary as our bodies just can’t process it in one sitting.

Examples of foods containing 20g protein are 2 large eggs, a tin of tuna, a chicken breast, 2 sausages, a pint of milk, an OTE Protein Bar or an OTE Protein Drink. (Check out more examples in our Protein System).
 

2. CARBOHYDRATE TO REFUEL

Carbohydrates are needed to replenish muscle glycogen that is used during exercise. Our bodies can only store a certain amount of carbohydrates at one time in our muscles and liver. However, these stores are usually fully depleted at the end of a training session and so it is important to top them back up ready for your next session. Aim to consume around 1.2g of carbohydrates per kilogram of bodyweight post-exercise to optimise recovery.

For a 70kg person, this would be 84g of carbohydrates, which could be a bagel (50g of Carbs) with half a large tin of baked beans (30g of Carbs). Our OTE Anytime Bars are also a great way to get 40g of carbohydrates in after training.
 

3. FLUID TO REHYDRATE

Fluid loss during training can vary drastically between individuals depending on sweat rates, but whatever is lost needs to be replaced. Next time you are out training try weighing yourself before and after, making sure you add on the amount you drank during training. The likelihood is you will have lost some weight but sadly this isn’t miracle weight loss but just water loss. Try to then consume 150% of these losses within the first hour of recover; remember 1 kg lost is equivalent to 1 litre.

Using OTE Hydro Tabs in this situation is actually better than just drinking water as they help the body retain the fluid.