Recovery Nutrition for High School & College Athletes: What Works and What Doesn’t
Recovery Nutrition for High School & College Athletes: What Works and What doesn't
If you’re an athlete, you already know that training and competition push your body to the limit. But what you do after you train is just as important as the workout itself. Recovery nutrition is all about giving your body the fuel it needs to repair muscles, replenish energy, and get you ready for the next practice, game, or lift. So, what actually works—and what doesn’t? Let’s break it down.
What Works?
Protein + Carbs = The Winning Combo
Your body needs both protein and carbohydrates to recover properly. Protein helps repair and rebuild muscle, while carbs replenish the glycogen (stored energy) you burned during activity. Providing a steady stream of carbohydrates and protein throughout the day is key to the muscle recovering and rebuilding, so aiming for 3-4 well balanced meals is critical. Skipping meals means you are skipping out on a full recovery.
Hydration is Non-Negotiable
Sweating means you’re losing fluids and electrolytes, so rehydrating should be a top priority. Water is essential, but if you’ve been sweating a lot, a sports drink with electrolytes can also help. If looking for an alternative to sport drinks, coconut water, milk, or broth are excellent alternatives for hydration and recovery.
Whole Foods > Processed Supplements
While protein shakes and bars can be convenient, whole foods give your body the best nutrients for recovery. Eggs, lean meats, nuts, dairy, fruits, and vegetables provide vitamins, minerals, and antioxidants that processed supplements simply can’t match. If you do use a supplement, make sure it’s high-quality and not packed with added sugars or unnecessary fillers.
Timing Matters
There’s a window of about 30-60 minutes after exercise when your body is primed to absorb nutrients and start the recovery process. This doesn’t mean you need to force down a huge meal immediately, but a small, balanced snack like a banana with peanut butter or a glass of chocolate milk can jumpstart recovery before your next full meal.
What Doesn’t Work?
Skipping Carbs Because You Think They’re “Bad”
Carbs are not the enemy—they’re your body’s main source of fuel. If you cut carbs too much, you’ll feel sluggish, recover slower, and increase your risk of injury. The key is choosing good carbs like whole grains, fruits, and veggies over processed junk food.
Only Focusing on Protein
Yes, protein is essential, but eating a ton of protein without enough carbs won’t maximize recovery. Your body needs the right balance of nutrients to rebuild and refuel.
Ignoring Hydration
Drinking water only when you’re thirsty isn’t enough. Dehydration leads to cramps, fatigue, and slower recovery. Aim to drink ½ your body weight in ounces of water throughout the day—in addition to 16 ounces per hour during workouts.
Relying on Quick-Fix Supplements
There’s no magic pill or powder that will replace real food. Supplements should supplement your diet, not be your main source of nutrition. Focus on whole, nutrient-dense foods first.
Final Takeaway: Fuel Like a Champion
Your body is your greatest asset as an athlete, and how you fuel it makes all the difference in performance and recovery. Prioritize real food, hydration, and balanced nutrition to bounce back faster and perform at your best.
About the Author:
Kristy Stevenson, MEd, RDN
Kristy is a Registered Dietitian Nutritionist with her Masters Degree in Education. She owns her own nutrition consulting business called Performance Nutrition LLC and teaches as an Adjunct Instructor at Lansing Community College.
Kristy focuses on sports nutrition, healthy eating, and weight management, and is a speaker/lecturer. To learn more about Kristy, visit her website at www.performancenutritionllc.com.
The information provided in this article is for educational purposes only and is not intended as medical or nutritional advice. Individual hydration and electrolyte needs vary based on factors such as age, activity level, environment, and overall health. Athletes should consult with a registered dietitian, sports nutritionist, or healthcare professional for personalized recommendations. Beyond The Game Alliance and the author are not responsible for any adverse effects resulting from the application of the information presented.
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