What to eat after exercise: how much fluid, carbohydrate and protein

Many people think about what to eat before exercise but eat anything afterwards, even though this meal helps recovery and prepares you for next time.

This article summarises guidance from the International Society of Sports Nutrition (ISSN) and the American College of Sports Medicine (ACSM).

1. Replace fluid and electrolytes

Sweat and electrolyte losses vary widely between people. A simple method is to weigh yourself before and after exercise; most of the weight lost is water. After exercise, the goal is to replace the fluid and electrolytes you lost.

If your session was short and you eat a normal meal afterwards, water is enough. After long sessions, heavy sweating or hot weather, an electrolyte drink or food with sodium can help.

Reference: [3] ACSM 2007

2. How much protein?

The ISSN recommends about 20–40 g of high-quality protein per meal (about 0.25–0.40 g per kg of body weight), and protein within about 2 hours after exercise strongly stimulates muscle building.

Most important is getting enough protein over the whole day, spread every 3–4 hours.

Reference: [1] ISSN 2017 (timing) · [2] ISSN 2017 (protein)

3. When does carbohydrate matter?

Carbohydrate refills the energy stored in muscle (glycogen). If you have less than 4 hours before your next session, such as competing or training twice a day, the ISSN suggests about 1.2 g of carbohydrate per kg of body weight per hour, or carbohydrate combined with protein.

If you exercise once a day as usual, normal meals with rice, bread or fruit refuel you well enough.

Reference: [1] ISSN 2017 (timing)

4. Do you really need to eat within 30 minutes?

The effect of exercise on muscle building lasts at least 24 hours, though it gradually declines. There's no need to rush within minutes; for most people, a meal with protein and carbohydrate within a few hours after exercise is enough.

Reference: [2] ISSN 2017 (protein)

5. Example post-exercise meals

• Rice with chicken breast or fish and vegetables
• A wholemeal sandwich with egg or tuna
• Yoghurt with fruit and granola
• Milk or soy milk with a banana
• A protein shake made with milk and fruit

Read next: The 4Rs of post-workout recovery: what to do in the first hour ›

Read next: Train hard, rest smart: 6 habits of world-class athletes ›

Read next: Drinks for active people: electrolyte drink or protein shake? ›

Read next: Protein 101: what it is, how much you need and the best sources ›

Read next: What to drink in hot weather: water first, and signs of dehydration to know ›

This article is general information, not medical advice. If you have a medical condition, are pregnant or take medication, talk to a doctor or dietitian before changing your diet or exercise.

References

1. Kerksick CM, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 ↗ (opens in a new tab)
2. Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 ↗ (opens in a new tab)
3. American College of Sports Medicine. Exercise and fluid replacement (position stand). Med Sci Sports Exerc. 2007 ↗ (opens in a new tab)

Image credits

• Cover image: Julia K. / Pexels ↗ (opens in a new tab) · licence Pexels License ↗ (opens in a new tab)

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