At AdMac Fitness we offer the best personal training in East London. Part of the reason our personal training works, is the nutritional advice we supply alongside it.
Some of the nutritional advice we give is around eating for recovery.
Recovery is just as important as training when it comes to improving performance and achieving fitness goals. Whether you’re pushing through strength training, endurance workouts, or high-intensity sessions, the right nutrition strategy can accelerate recovery, reduce muscle soreness, and enhance future performance.
So, what should you eat post-exercise to maximise recovery? Let’s explore the key nutritional principles based on the latest scientific research on food and recovery…
1. Replenishing Glycogen Stores with Carbohydrates
Exercise depletes muscle glycogen – the stored form of carbohydrates that fuels your workouts. To optimise recovery, consuming carbohydrates post-workout is essential, particularly after high-intensity or endurance training.
Best sources: Whole grains, sweet potatoes, rice, fruits, and oats
Ideal intake: ~1-1.2g of carbohydrates per kg of body weight within 30-60 minutes post-exercise
Why it matters: Faster glycogen replenishment means better recovery and readiness for your next session
Pairing carbohydrates with protein enhances glycogen resynthesis, making this combination a crucial part of your post-workout meal.
2. Protein for Muscle Repair and Growth
Resistance training and high-intensity workouts cause microscopic damage to muscle fibres – this is how muscles grow stronger. To repair and build muscle effectively, consuming adequate high-quality protein post-exercise is key.
Best sources: Lean meats, fish, eggs, dairy, plant-based protein (tofu, legumes, quinoa)
Ideal intake: ~20-40g of protein post-exercise, depending on body weight and training intensity
Why it matters: Amino acids from protein stimulate muscle protein synthesis, reducing muscle breakdown and enhancing strength gains
Combining protein with carbohydrates (such as a chicken and rice meal or a smoothie with whey protein and banana) supports both glycogen restoration and muscle recovery.
3. Hydration and Electrolyte Balance
Sweating during exercise leads to fluid and electrolyte loss, which can impair recovery if not replenished properly. Hydration supports circulation, nutrient delivery, and muscle function.
Best sources: Water, coconut water, electrolyte-rich drinks, or adding salt to meals after intense sweating
Ideal intake: 1.5L of fluid for every kg of body weight lost through sweat
Why it matters: Proper hydration prevents cramping, fatigue, and impaired performance in future sessions
If you've completed a long endurance session or intense training in hot conditions, replacing sodium, potassium, and magnesium levels is crucial.
4. Reducing Inflammation with Healthy Fats
Post-exercise inflammation is a natural response to intense workouts, but excessive inflammation can delay recovery. Healthy fats help manage inflammation without interfering with the recovery process.
Best sources: Oily fish (salmon, mackerel), avocados, nuts, seeds, and olive oil
Why it matters: Omega-3 fatty acids reduce muscle soreness and promote overall recovery
While fat isn't a priority in immediate post-exercise nutrition, including healthy fats in meals throughout the day can aid long-term recovery.
5. Micronutrients for Recovery and Performance
Vitamins and minerals play a crucial role in muscle repair, immune function, and energy metabolism.
Vitamin C: Supports immune function and collagen production (found in citrus fruits, peppers, and berries)
Vitamin D: Helps with muscle function and bone health (found in eggs, oily fish, and sunlight exposure)
Magnesium and Potassium: Prevent cramps and aid muscle relaxation (found in leafy greens, bananas, and nuts)
Zinc and Iron: Support recovery and oxygen transport (found in red meat, shellfish, and legumes)
A well-balanced diet rich in whole foods ensures you get these essential nutrients for optimal recovery.
6. Timing and Practical Meal Ideas
The first 30-60 minutes after exercise is a prime window for nutrient absorption, but recovery nutrition extends throughout the day. Some practical post-exercise meal ideas include:
Protein smoothie (whey or plant protein, banana, and almond milk)
Chicken, quinoa, and roasted vegetables
Greek yoghurt with berries and honey
Salmon with sweet potato and steamed greens
Omelette with spinach and wholegrain toast
Food is Both Fuel and Recovery
Effective post-exercise recovery nutrition isn’t just about eating more – it’s about eating smart. By prioritising carbohydrates, protein, hydration, and key micronutrients, you’ll enhance muscle repair, replenish energy stores, and prepare your body for the next workout.
At AdMac Fitness, we don’t just focus on what happens during your training sessions – we help you build sustainable habits for better performance and recovery. Need personalised nutrition advice? Speak to one of our expert trainers to optimise your diet for your goals!
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD