This is a recovery nutrition lesson designed for high school students to help understand the 3 R's (Refuel, Repair, & Re-hydrate). After eating breakfast and meal timing this is the next most important priority for youth athletes.

1. Topic #9
Recovery Nutrition

2. • Recovery is crucial for athletes that train every
day, compete in multiple games or events in a day
or two, or train multiple times per day.
• Recovery nutrition replaces energy stores and
repairs muscle tissue. Blood flow is to your
muscles is increased after exercise, so it is
important to get the right nutrients back into
your muscles

3. • Studies show that recovery nutrition should
begin within 30 minutes after a workout or
competition.
• Remember the 3 R’s of Recovery nutrition :
– Refuel with carbohydrate
– Repair with protein
– Rehydrate with fluids

4. Refuel
• During exercise, the body burns stored
carbohydrate and fat for energy.
• Your body can’t store much carbohydrate, so it• Your body can’t store much carbohydrate, so it
needs to be replenished after exercise.
• Fast-Acting, or high glycemic index carbs
refuel carbohydrate stores quickly, so these
are good recovery foods

5. Repair
• Muscles can actually be damaged during
exercise – do you ever ache or feel sore after a
hard workout? Repairing that damage is key
to getting stronger and faster.to getting stronger and faster.
• The body needs protein to repair muscles,
reduce muscle breakdown and add muscle
mass.

6. Rehydrate
• Almost all bodyweight lost during exercise is due
to fluid loss.
• Fluid lost during exercise should be replaced, or
you can become dehydrated, and performanceyou can become dehydrated, and performance
may suffer.
• Drinks that contain carbohydrates and protein
work well in recovery, since they refuel, repair
and rehydrate at the same time.

7. Timing is critical to recovery.
Waiting to refuel means it takes
longer to recover once you do eat.longer to recover once you do eat.

8. • Some athletes do not feel good eating large
meals or solid foods right after training or
competing.
• If that is you, experiment with options your
body will tolerate, like small snacks or liquid
recovery drinks that contain all 3 R’s.
• Recovery is that important. It’s not optional!

9. Recovery Foods
Food Groups Best Choices
Grains/Starches Breads, cereal, rice, pasta, granola bars, cereal bars,
potatoes, sweet potatoes, bagels, tortillas, crackers, corn,
and peas
Fruits/Juices Orange, grape, apple, cherry, or cranberry juices; bananas,Fruits/Juices Orange, grape, apple, cherry, or cranberry juices; bananas,
grapes, apples, melon, berries, or canned fruit
Dairy Products Milk, chocolate milk, yogurt, smoothies, cheese, cottage
cheese
Liquid Meals Recovery shakes, instant breakfast drinks, chocolate or
strawberry milk
Sports Bars High in carbohydrate (at least 20-30 grams) and moderate in
protein (5-20 grams)
Other Liquids Sports drinks, soy milk, honey

10. Portable Recovery Options
• Recovery shake + 16 ounces water
• 12-ounce flavored milk carton + 1 granola bar + 16 ounces of water
• 1-2 portable pre-made instant breakfast drinks
• 4 graham cracker/peanut butter square “sandwiches” with an 8-ounce
100% juice box + 16 ounces water
• 16 ounces sports drink + 1 sports bar + 16 ounces water• 16 ounces sports drink + 1 sports bar + 16 ounces water
• 1 cup trail mix (equal parts cereal, sunflower seeds, and dried fruit) + 16
ounces water
• 24 ounces sports drink + 1/3 cup almonds
• 2 whole grain mini bagels with peanut butter + 16 ounces water
• 2 oatmeal packets mixed with 2 T. peanut butter and hot water + 16
ounces water
• 16 ounces sports drink + 1 cup high-protein cereal

11. Homemade Recovery Options
• 1 cup skim milk + 1 packet instant breakfast mix + 1 banana, blend with ice
• 1 cup lowfat vanilla yogurt + 2 Tablespoons peanut butter + 1 banana + 1
cup skim milk, blend with ice
• 1½ cups vanilla soy milk + 1 cup frozen unsweetened strawberries + 1 cup
100% orange juice, blend with ice
• Peanut butter and jelly sandwich + 16 ounces 100% apple juice• Peanut butter and jelly sandwich + 16 ounces 100% apple juice
• 1 can chicken noodle soup with crackers and 2 cups skim milk
• 1 single-serving macaroni and cheese + 16 ounces skim milk
• 1 cup yogurt with granola + 16 ounces orange juice
• 2 cups whole grain cereal + 2 cups skim milk