To do this, you need to eat the right amount of carbohydrates (1.2 g per kg of body weight) and protein (20–40 grams per serving). It is also worth adding foods that speed up recovery, such as raspberries, blueberries, bilberries, blackberries or cocoa. Drinking skimmed milk after training helps restore proper hydration levels more effectively.
Read also: Why every athlete needs to eat well every day
A sample post-training shake that provides around 40 grams of protein and 90 grams of carbohydrates.
- Skimmed milk – 375 ml
- Protein powder – 30 g
- Blueberries – 100–150 g
- Bananas – 2
- Cocoa – 5 g
Illustration:
Frequently asked questions
How much carbohydrate and protein should you eat after training?
Around 1.2 g of carbohydrates per kilogram of body weight and 20–40 g of protein per serving.
What can you add to a meal to support recovery?
Foods that speed up recovery: raspberries, blueberries, bilberries, blackberries or cocoa. Skimmed milk drunk after training helps restore proper hydration levels.
What does a sample post-training shake look like?
Skimmed milk (375 ml), protein powder (30 g), blueberries (100–150 g), two bananas and cocoa (5 g). This shake provides around 40 g of protein and 90 g of carbohydrates.
