Workout Recovery Nutrition: How to Properly Fuel Your Body After a Workout
Workout Recovery Nutrition: How to Properly Fuel Your Body After a Workout
Feeling sore, drained, or slow to bounce back after your gym sessions? Understanding recovery nutrition can make a huge difference — and working with a dietitian Calgary + personal training Calgary expert might be your secret weapon. At Eatuitive Nutrition, our Registered Dietitians and Certified Personal Trainers in Calgary work together to build meal plans that power your recovery and keep you strong.
Why Post-Workout Nutrition Matters
After a tough workout, your body needs nutrients to:
Refill glycogen (your stored energy)
Repair and rebuild muscle tissue
Reduce inflammation
Getting these right helps you recover faster, train harder next time, and avoid injury or burnout.
Key Macronutrients for Recovery
Recovery doesn’t just mean eating anything — the right balance of macronutrients matters:
Carbohydrates: These top up your glycogen stores. Whole grains, fruits, pasta, rice, and potatoes are great — they digest slower and give you steady energy.
Protein: Essential for repair. Lean meats, fish, eggs, dairy, beans, tofu — these all help rebuild muscle.
Fats: Healthy fats (like nuts, seeds, and oils) help moderate inflammation and support recovery.
Evidence backs this: combining carbs and protein after a workout supports glycogen restoration and muscle repair. Healthline
When & What to Eat Before Your Workout
Pre-workout fuelling sets the stage. Here’s how to do it well:
Eat 2–4 hours before training, depending on what works for you.
Focus on carbs to fuel the session — toast with fruit, half a bagel, yogurt + fruit are all solid picks.
Limit super high-fiber and very fatty foods right before exercise, since they can slow digestion and cause GI discomfort.
Hydrate well — water matters just as much as food for performance.
How to Recover After Your Workout
Timing: Aim to refuel within 30 minutes if possible — your muscles are primed to absorb nutrients. Waiting too long can slow recovery. Verywell Health+1
What to eat:
Mix protein + carbs: Think chocolate milk, a smoothie (with Greek yogurt + fruit), or yogurt + nut butter.
You don’t need to totally exclude fat — healthy fats are okay and even beneficial. Healthline
Rehydrate: Drink water (or an electrolyte drink if needed) to replace what you lost through sweat.
Other Recovery Tips That Matter
Sleep: Quality rest amplifies recovery.
Hydration: Keep drinking water throughout the day.
Avoid: Sugary drinks/empty calories right after workouts — prioritize nutrients.
Consistency: Use follow-up with your nutritionist consistently to keep your plan aligned with how your body responds.
How Eatuitive Nutrition (Dietitian Calgary + Personal Training Calgary) Helps
At Eatuitive Nutrition, you don’t get general “eat more protein” advice. Our Registered Dietitians + Certified Personal Trainers build your recovery plan around:
Baseline testing (RMR + body composition) — part of our testing services Eatuitive Nutrition+1
In-depth nutrition assessment — we analyze your current intake and design a personalized strategy. Eatuitive Nutrition
Integrated support: Book a one-on-one session with a personal trainer who is also a dietitian via our personal training Calgary option.
Ongoing coaching: Use our appointments or, if you’re already a client, returning-clients sessions to tweak and improve your recovery plan.
Next Step: Book Your Session
Want help dialing in your recovery nutrition? Book an appointment with one of our dietitians in Calgary today. If you’re already working with us, schedule through our returning clients page and let’s fine-tune your post-workout fueling.
Give your body the tools it needs to recover stronger — Partnering with a nutritionist Calgary and personal trainer Calgary who understand how food affects your training will pay off in energy, performance, and long-term health.
