Nutrition for Workout Recovery Cheatsheet

Why Nutrition Matters for Workout Recovery

• Repairs muscle damage and supports growth
• Replenishes glycogen stores for energy
• Reduces inflammation and soreness
• Supports immune function after exercise

Key Nutrients for Recovery

• Protein: Builds and repairs muscle tissue
• Carbohydrates: Replenishes glycogen stores
• Fats: Supports hormone balance and inflammation control
• Electrolytes: Maintain fluid balance and prevent cramps
• Antioxidants: Reduce oxidative stress and inflammation

Ideal Post-Workout Nutrition Timing

• Within 30-60 minutes: Consume a balanced meal or snack
• Combine protein (20-30g) with carbohydrates (1-1.2g per kg body weight)
• Hydrate with water or electrolyte-rich fluids

Examples of Recovery Foods

• Grilled chicken with quinoa and vegetables
• Greek yogurt with fruit and honey
• Smoothie with protein powder, banana, and spinach
• Whole grain toast with nut butter and berries
• Cottage cheese with pineapple

Hydration Tips

• Drink water consistently before, during, and after workouts
• Include electrolyte drinks if sweating heavily or exercising >1 hour
• Avoid excessive caffeine and alcohol post-workout

Additional Recovery Strategies

• Rest and quality sleep
• Active recovery (light movement, stretching)
• Avoid overtraining and listen to your body