Nutrition Recovery for Endurance Athletes


Replenishing sweat losses is a key part of nutrition recovery. If you look like you went for a dip before finishing your race, this is targeted at you. Salt is often the electrolyte that is lost the most in sweat, so choosing a salty snack is a good idea. Some options include:

  • Sports beverages
  • Pretzels
  • Cheese
  • Baked chips

More: Consume Electrolytes and Calories Separately

When to Eat?

To get the best out of your recovery nutrition, aim to eat within 30 minutes after exercise. Eating within the hour still yields a higher absorption and uptake into your muscles, but after that there is a decline in the body's efficiency in rebuilding and replenishing energy stores and muscle protein.

You don't have to shovel food into your mouth as your heart is still racing, but your body will have a better recovery if you can take in something after a cool-down.

More: 4 Delicious Recovery Smoothies

These recommendations are intended as a spring board for ideas for you to find out what works for you. All athletes will have different preferences and needs. What matters is that you get a mix of carbs and protein in your stomach within about 30 minutes after exercise to help your body bounce back. Play around a bit and see what works for you.

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