Building muscle isn’t only about what you do in the gym or how much you lift. How you fuel your body before and after training plays an extremely important role in recovery and building muscle. Carbohydrates and protein are going to be the two most important macronutrients for your body to repair muscle, restore energy, and prepare you for your next successful workout.

The 3 R’s of Recovery

A simple way to remember your recovery in nutrition is with the 3 Rs: Refuel, Rebuild, Rehydrate

1. Refuel with carbohydrates

Carbohydrates simply replenish the energy your body uses up during your workout. After a long training session or two sessions a day your body needs carbohydrates to restore your energy. Carbohydrates are your body's main source of fuel to help prepare you for your next workout.

2. Rebuild with protein

Protein has the building blocks your muscles need to grow and repair after a workout. Including protein in your meals throughout the day and immediately after training will support overall muscle recovery and development.

3. Rehydrate with fluids & electrolytes

During a workout you are losing fluids and electrolytes through sweating. Replacing those fluids and electrolytes after training helps support recovery and hydration. While water is very important, electrolytes can be beneficial after longer and harder sessions.

Right After Training:

It’s important to get something in immediately after training to replenish your body. If you don’t plan on eating a meal right after or aren't hungry for one, start by eating a quick snack focusing on carbohydrates and protein. This should hold you over on your way home or while you relax to prepare you for a full meal.

Try These:

• Chocolate milk

• Trail mix

• Drinkable yogurt & banana

• Jerky & orange slices

• Roasted edamame & apple juice

• Tuna & crackers

1-2 Hours After Training:

Aim for a complete meal: it should include protein, carbohydrates, color, and water for hydration. For a single session, follow a moderate performance plate (roughly 1/3 carbohydrates, 1/3 protein, and 1/3 color). For a longer or double session, your carbohydrate intake should increase to refuel. This will replenish the energy used during training to prepare your body for what's next.

Consistency is Key

Recovery does not only happen from one meal alone after training. Eating enough throughout the day gives your body steady energy and proper nutrients to support your training and recovery.

The Big Picture:

Fuel your training, recover well, and repeat!

Consistent fueling paired with training will lead to building muscle and getting stronger, this will help your body get the most out of all the work you put into practice!

Written by Samantha Hurd

Reviewed and edited by Gianna Kyle, MS, RD