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An athlete’s job isn’t finished once training has ended. Properly preparing for the next training or competition starts by fueling after a workout with foods that are optimal for recovery.

This resource provides you with examples of snacks to consume after a training to start your recovery process. Below, you’ll find recovery snack recommendations relative to your exercise intensity and body weight.

HARD TRAINING
  • 2-3 sessions per day
  • High volume and/or intensity training
  • Intense training phases with focus on adaptation (e.g., heavy lifting, altitude training)
  • Races, tournaments, time trails
NUTRITION GUIDELINES

Refuel immediately after each training session.

Include:

  • Carbohydrates
  • Fluid
  • Electrolytes
  • Protein

Continue refueling and rehydrating by consuming your next meal 1 hour later, followed by a snack 1 hour after that meal.

RECOVERY SNACKS

Athletes who weight <140 lbs. (choose one):

  • Natural sports bar with 10-15 g protein + seasonal fruit + water
  • 1 yogurt (regular) + 1 cup apple sauce + water
  • 8 oz organic milk + 1/2 peanut butter and jelly sandwich + water

Athletes who weigh between 140-170 lbs. (choose one):

  • Natural sports bar with 15-20 g protein + 20 oz sport drink
  • 16 oz organic milk + sports bar with 10 g protein + water
  • 1 yogurt + 1 cup apple sauce + 1/2 cup oats + water

Athletes who weight >170 lbs. (choose one):

  • Natural sports bar with 10-15 g protein + 12 oz organic milk + water
  • 16-20 oz local honey-sweetened, organic milk + water
  • 1 yogurt + natural sport bar with 10-15 g protein + water
  • Smoothie: yogurt + organic milk + seasonal fruit
open faced peanut butter jelly sandwich
MODERATE TRAINING
  • 1-2 moderate sessions per day
  • Technical/skill-based training
  • 1 moderate to hard training session with >24 hours of recovery before the next training or competition
NUTRITION GUIDELINES

Refuel as soon as possible after the hardest training session of the day.

Include:

  • Balanced snack of carbohydrates, protein, fluid, and electrolytes
  • Eat next meal within 1-2 hours
RECOVERY SNACKS

Choose one:

  • Natural sport bar + water
  • Yogurt + apple sauce + water
  • Organic fruit/milk/soy smoothie
  • 8-12 oz organic milk + water
  • Fresh seasonal fruit + almonds + water
  • Peanut butter and jelly sandwich + water
  • Smoothie: yogurt + organic milk + seasonal fruit
overhead view of a variety of fruits
EASY TRAINING
  • 1 easy session per day
  • 1 technical/skill-based session
  • Recovery day or off season
  • Weight loss
NUTRITION GUIDELINES

Time is less critical

  • Eat a healthy snack after training
  • Eat a complete meal within 1-2 hours of training
RECOVERY SNACKS

Choose one:

  • Water followed by next meal
  • 8 oz home-brewed tea with honey
  • Homemade granola bar + water
  • Fresh seasonal fruit or homemade apple sauce + water
  • Dried fruit with nuts + water
  • Yogurt + water