How to fuel your post-workout recovery

Focus on what you eat and drink to maximize your recovery from a tough workout. Fueling up on the right mix of carbs, protein, and fluid at the right time helps your body refuel and rehydrate for whatever comes next.

Use the graphic below to guide your post-workout food and drink choices for optimal recovery.

See caption for alt text

Published on: December 30, 2019

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 15–30 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

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