Post Workout Blues? Here’s How to Recharge!

What you eat? When you eat? Pay attention to the 3 R’s of Recovery Nutrition! Why do you need recovery nutrition? What are the benefits of recovery nutrition in the life of an athlete or a bodybuilder?

Post Workout Blues? Here’s How to Recharge!

The recovery nutrition’s importance depends on the duration of exercises and body composition goals. If you are an athlete and a bodybuilder who does workout and training session twice a day, you need full attention on recovery nutrition that is more than who does workout once in a day or once in a week.

What you eat? When you eat? Both terms are important for a recovery.

The important part of recovery is to pay attention to the 3 R’s of Recovery.

Basically the goals of the recovery nutrition are to prepare the body for the next workout session, repairing the muscles and replenishing the energy.

Why do you need recovery nutrition? What are the benefits of recovery nutrition in the life of an athlete or a bodybuilder?

The aim of this article is to help you to refuel appropriately after the workout and give the answers of the above questions.


Benefits of Recovery Nutrition

  • Improves recovery
  • Increases ability to build your muscles
  • Repairs damage caused by workout
  • Boosts Immune system
  • Reduces tiredness
  • Less muscle-ache

3 R’s of Recovery Nutrition

Refuel with carbohydrate

Main source of energy and fuel is carbohydrate.

Nutrition Recovery starts by refuelling the body with carbohydrate and glucose which is lost in workout or exercise.

Carbohydrates are the primary energy source for your muscles. The higher intensity exercise, the more your body depends on the carbohydrates for fuel.

With the help of healthy carbohydrate you will be able to require the energy to carry out the other activities.

Foods rich in carbs include fruits, vegetables, cereals, grains, etc.


The second step is to rebuild the cells by focusing on the proteins and amino acids required to help maximise muscular mass.

The total intake of protein depends on the type and intensity of the exercise. Set a certain amount of protein that is needed after the workout sometimes it is overestimated.

Add some proteins in your post workout to rebuild your body for next workout session. Having a constant intake of protein shake post workout can lead to a great strength and muscles gain.Meat, fish, peanut butter, eggs, milk, cheese, yogurt, etc. these are the foods that are rich in proteins.


Rehydration is also an important part of the recovery after the exercise. For the athletes the sports energy drinks can be more beneficial that contain carbohydrate and electrolytes.

The adequate amount of fluid can help in regulating the body temperature, blood pressure and transport nutrients throughout your body to give you energy. Approx. 90% of the blood contains water and muscles contain 75-80% of water.But during the exercise, the body losses 1-2 litres of water. If the body does not rehydrate properly, the immune system gets weaker and muscles can be damaged. Juice and chocolate milk allow you to get carbs while you’re rehydrated.

Note: Recovery is the important component of improving overall performance.  If you focus on doing all the following above steps of recovery, you will be able to perform well in the physical activities.


  1. Hansen EA, Emanuelsen A, Gertsen RM, Sorensen SSR. Improved marathon performance by in-race nutritional strategy intervention. Int J Sport NutrExercMetab. 2014:24(6):645-655.
  1. School of Food and Nutrition, Massey Institute of Food Science and Tecgnology, College of Health, Massey University Albany, Aukland, New Zealand.
  1. Hawley JA, Schabort EJ, Noakes TD, Dennis SC. Cabohydrate-loading and exercise performance. An update.Sports Med. 1997;24(2):73-81.

About The Author

Monika Chahar

Monika Chahar is a young journalist who has worked with media houses like Hindustan Times and Dainik Jagran group (special coverage of Jagran Film Festival). She has also develo.. Read More..


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