The working
0-30 minhit carbs + protein
1-2 hreat a full meal
125-150%replace fluids lost
15-25 gAim for quick carbs and 15-25 g of protein.
2-3 hoursKeep eating every 2-3 hours.
Aspire Recovery

Refuel fast, then keep eating

The first hours after racing are about quick carbs, protein, and fluids, followed by another meal and steady recovery through the rest of the day.
  1. 1
    Do not miss the windowUse chocolate milk, a recovery shake, or a banana plus protein bar.Aim for quick carbs and 15-25 g of protein.
  2. 2
    Get a real meal inMove to a complete meal as soon as appetite and logistics allow.Rice bowls, pasta with protein, bagel sandwiches, or pancakes and eggs all work.
  3. 3
    Keep the intake goingAdd another snack or meal instead of waiting for dinner to do all the work.Eat to appetite, which is often higher than normal after racing.
  4. 4
    Replace what was lostRebuild fluids at roughly 125-150% of what the athlete lost.Include sodium through food, sports drink, or a salty snack.
  5. 5
    Recovery does not stop after the showerKeep eating every 2-3 hours.Put carbs and protein at every meal.
Do not let the recovery window pass untouched.
Aspire Performance & NutritionSources online