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Nutrition for exercise recovery

Athletes of all levels need to balance their busy lives with intense training regimes. Several strategies are available to support effective recovery post exercise; this module focuses on the role of nutrition, following the 3 Rs framework: Rehydrate, Refuel, and Repair.

These resources are particularly suitable for use by sports nutrition professionals with recreational or amateur athletes.

Key learnings

The module’s key learnings are:

  • Ensure to fully rehydrate after exercise to replace both fluid and sodium lost through sweating.
  • Aim to consume carbohydrates with high glycemic index in the hour post-exercise to refuel the muscle.
  • Prioritize protein rich foods to promote muscle reconditioning and repair during post-exercise recovery.

Written by Oliver Witard, Senior Lecturer in Exercise Metabolism and Nutrition, Kings College London

Downloadable Resources

Nutrition for post-exercise recovery - An expert refresher for sports nutritionists

This expert ‘1-pager’ explains the multifactorial and interrelated roles of fluids, carbohydrate and protein intake, micronutrients, and supplements in promoting post-exercise recovery for athlete.

Filename
GetPRO_Professional_Recovery_ExpertRefresher.pdf
Size
185 KB
Format
application/pdf
Download

Sport nutrition: Post-exercise recovery – PowerPoint Presentation

This presentation explains the fundamentals of post-exercise recovery using the 3R framework and the role of sports nutrition in supporting athletes' recovery.

Filename
GetPRO Professional Recovery PPT (without notes).pdf
Size
6 MB
Format
application/pdf
Download

The 3 Rs of post-exercise recovery – Infographic

Share this visual tool with athletes to reinforce the key concepts of post-exercise recovery, with a focus on what foods and how much to consume to following exercise to promote muscle repair and help athletes refuel and rehydrate effectively. 

Filename
GetPRO Professional Recovery Infographic.pdf
Size
267 KB
Format
application/pdf
Download

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Please read the following notice

This information is intended for Health and/or Nutrition Professionals working within the field of sport and performance nutrition, including sports nutritionists, dietitians, sports scientists, coaches, athletic trainers and others who have professional training in nutrition and human physiology.


Disclaimer: This information is intended for Health and/or Nutrition Professionals working within the field of sport and performance nutrition, including sports nutritionists, dietitians, sports scientists, coaches, athletic trainers and others who have professional training in nutrition and human physiology.

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