Food and Nutrition Guidelines for athletes to recover fast

A heavy bout of exercise, gym work, and training are usually followed by sweating, muscle cramps, muscle soreness and fatigue making the body vulnerable to adequate Nutrition Guidelines.

Nutrition Guidelines plays an important role in replenishing the lost nutrients and restoring the body’s energy reservoirs along with repairing and building muscle. Recovery with nutrition means making the right choices in terms of the kind of meal you choose along with the portion sizes of the same. 

After a heavy exercise regimen, the body is physically depleted, dehydrated and mentally exhausted. Therefore, replenishing vital nutrients, rehydrating and restoring electrolyte balance, repairing the damaged muscles becomes imperative to enable athletes to increase their training volumes and intensity.

Eating within 30 minutes of the workout, training or the sport is highly recommended and is also known as the anabolic window period. To be able to achieve this, the athlete needs to consume a good portion of proteins and comparatively fewer carbs. 

Consuming adequate amounts of proteins gives your body the amino acids it needs to repair and rebuild the new muscle tissue. Studies have shown that consuming 20-40 grams of protein seems to maximize the body’s ability to recover after exercise. 

As per the best nutritionist in Delhi, the amount of carbs required depends on the type and intensity of the workout or training. Athletes usually require more amounts of carbs as compared to bodybuilders. Furthermore, glycogen synthesis is better promoted by insulin secretion which is better stimulated when carbs and proteins are ingested at the same time. Studies have shown consuming carbs two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis.

Foods for faster recovery


Pineapple contains a pigment known as bromelain which is known for its anti-inflammatory properties which help to reduce inflammation, swelling, bruising and pain that may happen while working out or training. It also contains about 22 grams of carbohydrates which can be easily metabolized by the body to give the athlete an energy boost and help replenish the glycogen stores.


Berries contain a potent antioxidant known as anthocyanins that help to enhance the blood flow and reduce muscle inflammation. They also contain complex carbs which will help the body replenish its glycogen stores and also repair the damage done to the muscles. 


Quinoa is packed with healthy carbs and plant-based proteins. It is also loaded with vitamins, minerals and dietary fiber serving as a complete meal packed in both major macronutrients needed for faster recovery.

Greek Yogurt:

Greek yogurt contains almost twice as much protein as regular yogurt. It may help reduce hunger, boost metabolism and build muscle. It is also an excellent source of calcium that can help improve bone health. Add fruits to your yogurt and have post-workout for a good recovery.

Sweet Potato: 

Sweet potatoes serve as a very good recovery food option with low calories and a good amount of vitamins and dietary fiber. They help to prevent muscle catabolism and replenish glycogen stores.


Oats are a wonderful source of complex carbohydrates, rich in iron, B vitamins, vitamin E and phytonutrients. They help to refuel and maintain muscle mass serving as a good recovery option.

Pumpkin Seeds: 

Pumpkin seeds are a good source of branched-chain amino acids and zinc which help in growth, building, and repair of the muscles. They can be added to smoothies and salads.


Raisins contain a good amount of carbs along with a little number of proteins. They can be had post workout to replenish muscle glycogen immediately post-workout.


Eggs are the perfect post-workout food as they are loaded with high-quality protein along with many other nutrients. They can help the body rejuvenate from within. Eggs are energy horses for kids athletes that allow them with all that they need to run around all through the day. They curb unnecessary hunger by keeping the kids full and limit unhealthy snacking. Whole eggs are considered better for their high nutritional values and quality protein contents both in the white and yolk. The amino acids in eggs are the building blocks of the body. 


As during gameplay or intense exercise and perspiration causes potassium loss, to pump up the potassium intake, particularly following physical activity, it is important as to proper intake of potassium as in Bananas. They also supply valuable amounts of carbohydrates in the body, which is the top fuel source for athletes’ bodies and muscles.


Chicken is one of the finest sources of protein. It can be coupled with some amount of vegetables to add vitamins, minerals, and good carbs to make it a wholesome post-workout recovery meal.


Tuna is rich in protein and omega 3 fatty acids which are good fats required by the body. It helps to increase the recovery time for the body and also repair muscles as it is very important at every level of training and performance states best nutritionist in Mumbai.


Nuts are good sources of healthy fats, vitamins, minerals, fiber, and protein. They contain MUFA, omega 3 and omega 6 as healthy fats. They also contain good amounts of magnesium which is a common electrolyte to be lost in sweat and needs to be replenished to set the body’s hydration right. It is also needed to help the muscles relax. Vitamin E is another important nutrient commonly present in nuts which helps to ease muscle soreness and also acts as an antioxidant to protect the body from free radicals. Almonds, walnuts, sunflower seeds, brazil nuts are good choices.

Many kinds of supplements exist in the market to help in improving athletic strength performance, but none of these products can be as effective as the nutrients provided from whole foods. 

The above-mentioned food sources should be a part of an athlete’s recovery meal. However, careful measurement, combination, and monitoring of the same are required for the best results. Therefore, a personalized approach is needed while planning the diet and should be taken from an expert in the same. A sports nutritionist should be consulted.

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