Optimize your post-workout nutrition for maximum recovery
Why recovery nutrition matters: Proper post-exercise nutrition is crucial for muscle repair, glycogen replenishment, and optimizing training adaptations. This calculator helps you determine the right amounts and timing for your specific needs.
Complete the form on the left and click "Calculate Nutrition Needs" to generate your personalized recovery plan.
Calculate optimal pre-workout nutrient timing and amounts.
Determine ideal recovery nutrition based on workout type.
Calculate protein requirements for different sports and training intensities.
Plan nutrition for long-duration activities like marathons or cycling.
Calculate macros for optimal muscle growth and strength gains.
Determine fluid needs based on exercise duration, intensity, and climate.
Plan carbohydrate intake before endurance events.
Create hour-by-hour nutrition plan for race day.
Determine calories and macros needed for muscle hypertrophy.
Effective recovery nutrition is based on three key principles:
Post-exercise carbohydrate consumption replenishes muscle glycogen stores, which are depleted during moderate to high-intensity exercise.
Protein consumption after exercise provides amino acids necessary for muscle repair and growth, supporting the adaptive response to training.
Proper rehydration is essential after exercise, as fluid losses through sweat can impact recovery and subsequent performance.
Consume 1.5 times the fluid lost during exercise, typically calculated as:
Fluid needs (ml) = Duration (minutes) × Intensity factor × Body weight (kg)
Where intensity factor ranges from 5-10 ml/kg/hour based on exercise intensity and environmental conditions
| Time Period | Priority | Focus |
|---|---|---|
| 0-30 minutes | High | Rapidly digestible carbs + protein (3:1 or 4:1 ratio) + fluid replacement |
| 30-60 minutes | High | Balanced meal or shake with carbs + protein + hydration |
| 1-2 hours | Medium | Complete meal with carbs, protein, fats, and micronutrients |
| 2+ hours | Low to Medium | Return to normal nutrition pattern based on overall goals |
Focus on rapid rehydration and quick-digesting carbs with moderate protein. Aim for:
Consume a balanced meal containing:
Focus on overall nutrition quality and continued hydration:
Recovery Nutrition Calculator © 2023 | Based on current sports nutrition research