Recovery Fueling

Recover strong with the right formula of carbs, protein, and hydration.

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Recovery fueling

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