This question came up in our weekly Q&A, so we’re showing a few client favorite post-workout options on the road! What you eat after hard training sessions is just as important for optimizing your performance as what you eat before, and sometimes fast food is the only option available for some athletes.🥪🌯🥗 To recover quickly & repair your muscles for your next workout, there are 3 simple goals of post-workout nutrition you should try to accomplish: Refuel–replace muscle glycogen (carbs🍌) Repair-initiate protein synthesis (protein🍳) Replenish-rehydrate (fluids/electrolytes💧) ▪️Carbohydrates: Carbs are necessary to restore your muscle glycogen. This is especially important for athletes who are training for several hours or multiple times per day; carbs are critical for maximizing recovery between training sessions. Prioritizing carbs in your post-workout snack or meal will help your body begin the recovery process. ▪️Protein: Consuming protein post-workout helps to repair + rebuild your muscles. Protein needs will vary depending on the athlete, but a general guideline is at least 20-25g within about an hour after exercise. ▪️Fluids: General recommendation is to consume 16-24 oz. of fluid for every lb. lost during exercise. Fruits & vegetables have high water content and can also help your body replenish fluids & electrolytes. Smoothies, tart cherry juice, milk, and sports drinks containing electrolytes are also good ways to meet fluid needs. We recommend pairing water, 100% fruit juice, or milk with the examples provided in this graphic. *Note that these examples will not fit every athlete's needs, and portions will depend on the athlete and their individual goals. If weight gain is a goal, athletes may need to double up on portions. What is your go-to option on the road?? Please tag + share with someone who may find this helpful! 💚 #sportsnutrition #fuelyourbody #sportsdietitian #eleatnutrition #postworkout #healthyfastfood #nutritiontips