What to Eat Post-Training to Maximise Recovery

What you eat after training matters more than most athletes realise. Once the session finishes, your body flips into recovery mode, rebuilding muscles, restoring energy, and preparing for the next workout. Giving it the right mix of carbs and protein helps you bounce back quicker, feel stronger, and train more consistently. Good recovery isn’t complicated; it just starts with smart refuelling.

Post-training nutrition helps you:

• Replenish muscle glycogen (your body’s fuel tank)

• Repair and rebuild muscle tissue

• Reduce fatigue

• Prepare for your next session

Let’s break down exactly what your post-training meal should look like — and give you some easy, delicious examples.

What Your Post-Training Meal Needs

After exercise, your body is primed to refuel. The two key nutrients you need are:

1. Carbohydrates

Carbs refill your muscle glycogen stores. Think: energy restoration.

2. Protein

Protein repairs damaged muscle fibres, builds new ones, and speeds up recovery.

A solid post-training meal or snack should aim for:

• Carbs: 1–1.2 g/kg (higher after long or intense sessions)

• Protein: 20–30 g (more for larger athletes or double-session days)

What to Eat Based on Session Timing

Different sessions call for different types of meals. Here are practical, athlete-approved options.

Short on Time? Quick Post-Session Snacks

Perfect for morning training, double sessions, or when you're on the go.

Choccy Milk

• High in both carbs and protein

• Easy to digest

• Restores glycogen quickly

• Great for hot sessions or endurance days

Why it works:The carb-to-protein ratio is ideal for recovery, and the liquid form means fast absorption.

Yogurt + Berries + Granola

• Greek or regular yogurt = protein

• Granola = quick-digesting carbs

• Berries = antioxidants to reduce inflammation

When to choose it:Perfect after early training or as a bridge before your proper meal.

Balanced Meals for Bigger Sessions

If you’ve done strength training, long conditioning, or high-intensity intervals, you’ll need a proper refuel.

Spaghetti Bolognese

• Pasta = high-carb

• Minced meat = lean protein

• Tomato base = micronutrients + electrolytes

Ideal for: Evening training or long sessions where you need a substantial refuel.Great the night before your next big session too.

Fried Rice

• Rice = fast and easy carbs

• Eggs/chicken/tofu = protein

• Veggies = vitamins + minerals

• Soy sauce = sodium (helps with rehydration)

Best for: Midday or evening sessions when you’re craving something warm and satisfying.

Don’t Forget Hydration

Refuelling isn't just about food, it’s about fluids.

• Water

• Electrolytes (especially after hot sessions)

• Choccy milk (pulls double duty!)