Recover strong with the right formula of carbs, protein, and hydration.
Did you exercise at moderate to high intensity?
Yes: Is your next meal in more than 2 hours? No: Follow your usual eating plan
Yes: Have a snack. No: Recover at your next meal.
- Refuel with > 50 g carbs and 15–25 g protein
- Rehydrate with 20–24 fl oz for every pound lost during exercise or until urine is pale yellow
- Include electrolytes
- Peanut butter and jelly on whole-wheat bread with chocolate milk
- Low-fat Greek yogurt with trail mix and fruit