For fitness enthusiasts and athletes, the recovery nutrition meal after training is the most important meal of the day. What you eat after training is important to boost your immune function, refuel your body so that it will respond to the training, and give you the necessary energy to train again soon. Always be sure to eat enough in your recovery meal so that you are maximizing your ability to bounce back from your workout. This is especially important if you have workouts close together in time.

If you are trying to lose weight, reduce calories at other times in the day but keep your recovery intake high.The goals of your recovery nutrition meal can be explained by the following five principles:

The 5 R’s for Recovery


Adequate rest is needed to get the most out of your workout. Consult with a qualified exercise/sport specialist to determine adequate rest time just for you.


Keep drinking fluids once you are finished your workout. Replace 3 cups fluid (750 ml) per pound of weight lost during your workout. Monitor the color and amount of urine – it should be pale yellow and you should be urinating regularly.

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