Different sports may require different qualities, be it strength, speed or endurance. Nevertheless, all sports have one thing in common: only those who take in the right nutrients at the right time will be able to optimise their recovery phase.
In this article, sports and nutrition scientist Joëlle Flück explains which measures can be taken in order to recover from trainings or competitions as fast as possible.
Proteins
Proteins are the key nutrients for muscle health. They play a vital role not only in muscle building but also in recovery after intense training sessions or competitions, and even in the healing process following injuries. A sufficient protein intake helps the body repair muscle damage and prepare for future physical stress.
According to sports science literature, the recommended daily protein intake ranges from 1.2 to 2.0 grams per kilogram of body weight. Throughout the day, the protein consumed should come from high-quality sources, such as dairy products, meat, soy, or eggs. Plant-based protein sources are still less studied but represent an area of growing interest.
To optimally support muscle protein synthesis, enhance recovery, and help the body adapt to training stimuli, it is ideal to consume 15 to 25 grams of protein within the first two hours following intense training (e.g., strength sessions, intervals) or competition.
Current evidence suggests that dairy-based proteins may be particularly effective and are often recommended over other sources.
Carbohydrates
Carbohydrates, along with fatty acids, serve as the primary fuel for physical performance. If our energy stores—especially carbohydrate reserves—are not adequately filled before a training session or competition, we won’t be able to perform at our full potential. Maximal and submaximal endurance efforts in particular rely heavily on glycogen stores, the body’s main form of carbohydrate storage.
After long or high-intensity workouts, these stores are often depleted. For optimal recovery and preparation for upcoming sessions, it’s essential to replenish glycogen through carbohydrate intake. However, the amount of carbohydrates needed depends on the type, duration, and intensity of the activity.
Liquid and salt
Depending on the type of training and environmental conditions, the body loses varying amounts of fluid and salt. If it’s not possible to stay sufficiently hydrated during a session or competition, a fluid deficit can occur. This imbalance should be corrected afterward to help the body return to a healthy state. You can calculate the extent of your fluid loss here.
To support and accelerate the recovery process, it’s essential to replenish fluids as soon as possible by drinking enough water after the session.
Timing matters
Recovery measures can—and should—begin immediately after training or competition. In many cases, it’s easier for the body to absorb the necessary nutrients through fluids rather than solid foods, especially after intense or prolonged efforts. During such sessions, the gastrointestinal tract is often stressed, so it’s wise to wait a short while before consuming solid food.
That said, it’s recommended to consume both fluids and nutrients within the first one to two hours after exercise, particularly when muscle protein synthesis or rapid recovery is the goal (e.g. after races or high-intensity sessions).
However, if you train only 3–4 times per week, the time between sessions is usually sufficient to naturally replenish glycogen stores, even without immediate nutritional intervention.
Food
What should you eat or drink for optimal recovery? There are many options, depending on your individual needs and preferences. Something as simple as chocolate milk can be just as effective as a commercial recovery drink—both provide the essential proteins, carbohydrates, and fluids needed to support a smooth and efficient recovery process.
If you don’t experience any gastrointestinal discomfort after training and your appetite is strong enough, you can start with solid food right away, accompanied by plenty of fluids. For example, a cheese or dried meat sandwich can serve as an excellent recovery option.
In conclusion, whether or not a recovery drink is necessary depends on the type and purpose of your training as well as your personal situation. If you do opt for a recovery drink, be sure to consider individual factors such as digestive issues, appetite, allergies, intolerances, and even taste or texture preferences (liquid vs. thicker options).
This blog entry was written by sports and nutrition scientist Dr. sc. nat. Joëlle Flück. She works at the sports medical centre in Nottwil and supports athletes of all levels in sports and nutrition. In addition, she also conducts herself studies in sports nutrition and she is the vice president of the Swiss Sports Nutrition Society. Being a former middle distance runner, she has won numerous medals in Swiss championships. Today, Joëlle focuses on longer distances.