Recovery Nutrition

What you eat after training shapes how quickly you bounce back. Aim for a meal or snack within 2 hours that pairs protein with carbohydrates.

Protein supplies the amino acids for muscle repair. 20-40 grams post-workout is enough for most people — more does not speed recovery. Good sources include Greek yogurt, eggs, chicken, or a protein shake.

Carbohydrates refill the glycogen you burned. Skipping them leaves your muscles energy-depleted for your next session. Anti-inflammatory foods like tart cherry juice and omega-3s offer a modest extra boost.