Having trouble figuring out what's best to eat after exercise? Luckily for athletes, it's fairly simple to figure out a good refueling routine. 

Following the 4 R's of rehydration, refuel, repair, and rest is no doubt a great way to optimize how your body recovers after performance to reduce the effects of fatigue and to continue to perform at high levels. Sometimes coaches might be inclined to provide the team with pizza or fast-food after games (which isn't the worst as it replenishes carbohydrates and calories) but there are other options out there that you can take advantage of!

Related: Rate your Coaches, Facilities, and Campus Visits

Rehydration

Realistically, drinking fluids before and during exercise is important and can reduce the chances of dehydration by regulating the body's temperature. However, drinking fluids post-performance is also key to replacing the fluids and electrolytes that are lost when you sweat. Water is the king of hydration but drinking sports drinks and other electrolyte-filled beverages can also be beneficial as they replenish carbohydrates too.

Refuel

Carbohydrates are an important part of post-performance nutrition as they replenish glycogen stores (your main fuel source), keeping you fresh,refueled, and  ready to go again the next day–a quick high-carb snack/meal after practice or games should do the trick! Getting quick-release carbs back into your system can be done through foods like fruit, sports drinks, pasta, white rice, white breads, potatoes, and even candies.

Related: Carbohydrates: What They Are, and Why Athletes Need Them

Repair

Consuming protein after exercise is crucial for recovery. It provides muscles with amino acids (the building blocks of the body) which are paramount in repairing and rebuilding to be able to keep performing throughout the long arduous athletic weeks. Great protein sources can come in the form of a quick protein shake or bar, some meat, fish, grains, nuts, lentils, beans, or Greek yogurt.

Related: Why Athletes Need Protein: Muscle Repair and Growth

Rest

The last, but definitely not the least, “R” is rest. It's really important that athletes, especially college-athletes working out and studying every day, aim for 8-10 hours of sleep each night. As well as recovering after exercise, sleep is important for growth and keeping your immune system strong – so don't get caught up on your cell phone or laptop late at night, get some shut eye! In terms of pre-sleep nutrition, some studies have shown that eating a small protein-filled snack before bed can facilitate recovery by increasing muscle protein synthesis overnight. Simply grabbing a 150-calorie snack just before bed like a yogurt, glass of milk, or cottage cheese could make all the difference!

Related: 6 Tips to Improve Your Sleep Schedule

It's important to note that the advice given in this article is based around research, suggestions, and best practices in sport. Understanding your body is key, as what works for one college athlete may not work for another. Try some of the options above to figure out what's best for you and incorporate the four “R's” into your daily and weekly routines – your body will thank you!

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* Originally published on March 7, 2023, by Rhys Davies