Post-exercise Recovery

Recovery after each training session or match is essential to help refuel and rehydrate the body and repair damaged muscles. This is particularly true when players are required to train or play on consecutive days. Recovery snack and fluid should be:

  • Started within 30 minutes of finishing exercise – when the body takes up carbohydrates at a faster rate.
  • High in carbohydrate (min of 50g) and protein (15g) – to help replace glycogen stores (energy) in the muscles and repair muscles.
  • Quick and easy to prepare and eat.

Recovery Options

Baked potato & baked beans

  • Homemade recovery shake
  • Sandwich, roll or wrap with protein filling e.g. chicken, tuna, cheese or egg with salad
  • Low fat yoghurt with a handful of dried fruit / nuts
  • Large baked potato and ½ tin of beans & glass of milk
  • Scrambled egg (2 eggs) and 2 slices of wholemeal toast
  • Pasta and chicken with tomato-based sauce
  • Chilli and rice
  • 2 slices of toast with cheese (40g) with piece of fruit
  • Large bowl (2 cups) of cereal with milk

Post-Exercise Nutrition