The 3 Rs of Recovery: What to Eat Post-Training to Refuel, Repair, and Rehydrate
You’ve crushed your workout—now what? Recovery doesn’t end when you leave the gym. What you eat afterward plays a key role in how well your body repairs, re-energizes, and prepares for your next session. Enter the 3 Rs of recovery: Refuel, Repair, and Rehydrate. Whether you’re lifting weights, running, or enjoying a yoga flow, giving your body the right nutrients post-training helps reduce soreness, rebuild muscle, and restore energy.
The best part? You can do it all with wholesome, plant-based foods.
1. Refuel – Restore Your Energy Stores
Exercise depletes your glycogen (energy) stores, so refueling with quality carbohydrates is essential. Aim to eat within 30 to 60 minutes post-workout to help your muscles recover faster. A good rule of thumb is to include about 1–1.2 grams of carbs per kilogram of body weight.
Plant-based picks:
A bowl of quinoa with roasted veggies
A smoothie with banana, oats, and almond milk
Sweet potato toast with avocado
Timing tip: If your workout was intense or lasted over an hour, prioritize getting carbs in quickly to jumpstart recovery.
2. Repair – Rebuild Muscle and Tissue
Your muscles need protein after a workout to repair micro-tears and grow stronger. Combining plant-based protein sources can give you all the essential amino acids you need. Aim for about 20–30 grams of protein post-workout.
Plant-based picks:
A chickpea and lentil salad
Tofu or tempeh stir-fry with brown rice
A protein shake made with pea or hemp protein
Timing tip: Pair protein with your carbs for a more effective recovery meal—this synergy enhances muscle repair and glycogen restoration.
3. Rehydrate – Replenish Lost Fluids
Sweating means your body loses not just water but also electrolytes like sodium and potassium. Rehydrating properly supports everything from muscle function to energy levels. As a guide, aim to replace 1.5 liters of fluid for every kilogram of body weight lost during exercise.
Plant-based picks:
Coconut water for natural electrolytes
Watermelon slices (hydrating and rich in potassium)
Herbal tea with a pinch of sea salt and lemon
Timing tip: Keep sipping fluids consistently after your workout—don’t try to down it all at once. Monitor the color of your urine as a simple gauge; pale yellow is a good target.
Recovery is where the real magic of training happens. By focusing on the 3 Rs—Refuel, Repair, and Rehydrate—you’re not just bouncing back from your workout; you’re building a stronger, more resilient body.
With these simple, plant-based options, you can nourish your muscles, restore your energy, and keep progressing toward your fitness goals—all while supporting your overall well-being.
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Much love,
Nousha