Post exercise refuel

Post exercise refuel

Providing our bodies with the right food when we exercise is important, it helps to ensure we have the energy to exercise as well as nutrients we require for recovery. 

When we undertake vigorous physical activity it is important to provide our body with good sources of carbohydrate and protein to restore what was lost during exercise and promote muscle repair. Our body is most efficient at utilising these nutrients in the 60-90 minutes after exercise – so this is a good window to fit in a post exercise snack.

What are some good post-exercise snacks? 

- Ricotta and seedy biscuits

- A smoothie with Greek yoghurt

- Wholegrain toast with nut butter

- Nuts and a banana 

- Berries and Greek yoghurt 

- Chicken sandwich

What if your exercise was not particularly intense and is not occurring multiple times a day? Post exercise fuelling is still important for you, however it is likely that your next meal will be able to provide you with the nutrition you require. It is a good idea to make sure your meal includes a quality source of protein and carbohydrates. 

Along with food it is also important to restore fluids that were lost during exercise. The amount of water to drink following exercise is a personalised approach, however it will be impacted by the duration of exercise, intensity of exercise and the temperature.

Check out the great resources on the role of post exercise refueling and hydration plus everything sports nutrition Sports Diet Australia or subscribe to their free sport nutrition magazine ReFuel.


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