Build your recovery meal

Choose foods and servings for your first meal or snack after training. The lab checks it against your targets and explains any gaps.

Using an example athlete: 70 kg, 90-minute hard run, heavy sweating, 1.2 kg lost, next session in 6 hours. Enter your own workout for personal targets.

Targets for this meal: 70 g carbohydrate, 21 g protein, 500 mL fluid, 500 mg sodium.

Carbohydrate foods

Banana 1 medium

27 g carb, 1 g protein

Fast, easy-to-digest carbohydrate plus potassium.

Servings of Banana

Oatmeal 1 cup cooked

27 g carb, 6 g protein

Steady carbohydrate with some fiber.

Servings of Oatmeal

White rice 1 cup cooked

45 g carb, 4 g protein

A dense, low-fiber carbohydrate that is easy on the stomach.

Servings of White rice

Baked potato 1 medium

37 g carb, 4 g protein

Carbohydrate plus potassium. Salt it to add sodium.

Servings of Baked potato

Pasta 1 cup cooked

43 g carb, 8 g protein

An easy way to reach higher carbohydrate targets.

Servings of Pasta

Whole-grain toast 2 slices

24 g carb, 8 g protein, 250 mg sodium

Carbohydrate with some protein, fiber, and sodium.

Servings of Whole-grain toast

Pretzels 1 oz (about 20 small)

23 g carb, 3 g protein, 350 mg sodium

Quick carbohydrate and a good source of sodium.

Servings of Pretzels

Mixed berries 1 cup

21 g carb, 1 g protein

Carbohydrate plus polyphenols, a functional-food bonus.

Servings of Mixed berries

Protein foods

Chicken breast 3 oz cooked

0 g carb, 26 g protein

Lean, complete protein.

Servings of Chicken breast

Eggs 2 large

1 g carb, 13 g protein, 140 mg sodium

Complete protein with leucine, the amino acid that triggers muscle repair.

Servings of Eggs

Plain Greek yogurt 1 cup

9 g carb, 23 g protein

High protein with fast and slow-digesting milk proteins.

Servings of Plain Greek yogurt

Cottage cheese 1/2 cup

4 g carb, 13 g protein, 400 mg sodium

Slow-digesting protein and a good dose of sodium.

Servings of Cottage cheese

Salmon 3 oz cooked

0 g carb, 22 g protein

Protein plus omega-3 fats, which may ease muscle soreness.

Servings of Salmon

Lentils 1 cup cooked

40 g carb, 18 g protein

Plant protein and carbohydrate in one. High fiber can feel heavy before training.

Servings of Lentils

Drinks

Low-fat chocolate milk 1 cup (240 mL)

26 g carb, 8 g protein, 240 mL fluid, 150 mg sodium

Carbohydrate, protein, fluid, and sodium in one drink.

Servings of Low-fat chocolate milk

Soy milk 1 cup (240 mL)

9 g carb, 7 g protein, 240 mL fluid, 100 mg sodium

Complete plant protein plus fluid.

Servings of Soy milk

Tart cherry juice 1 cup (240 mL)

33 g carb, 1 g protein, 240 mL fluid

Carbohydrate and fluid, with polyphenols studied for soreness recovery.

Servings of Tart cherry juice

Orange juice 1 cup (240 mL)

26 g carb, 2 g protein, 240 mL fluid

Carbohydrate, fluid, and potassium, but almost no sodium.

Servings of Orange juice

Sports drink 12 oz (355 mL)

21 g carb, 0 g protein, 355 mL fluid, 160 mg sodium

Fluid, carbohydrate, and some sodium.

Servings of Sports drink

Water 2 cups (500 mL)

0 g carb, 0 g protein, 500 mL fluid

Fluid only. Pair it with salty food to help you hold on to it.

Servings of Water

Broth-based soup 1 cup

8 g carb, 5 g protein, 240 mL fluid, 700 mg sodium

Fluid and plenty of sodium. Useful for salty sweaters.

Servings of Broth-based soup

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