How you fuel your body for recovery is crucial for your health and long term performance goals. You put so much effort, time and emotional energy into your athletic performance. Can you say you do the same for your nutrition?

During a workout you expend glycogen (carbohydrates). You sweat out one to two liters of water while breaking down muscles and red blood cells.  All of those nutrients utilized during a working out need to be replenished, but not just with any old food or supplements. There needs to be some effort and care when it comes to nutritional support for adequate recovery. You need to have an understanding of what and how nutrients are expended in order to assist your body for optimal recovery.

What does RECOVERY mean in terms of nutrition?

Hydration pre and post workout

  1. Pre-Workout Hydration: It is important to consume 20-32 ounces of water a few hours before a workout.
  2. During Workout hydration: Only take sips of water during a workout.
  3. Post-Workout Hydration: Within an hour or so post-workout aim to drink another 20-30 ounces  of water.

Replenishing your body’s glycogen storage (think healthy carbohydrates)

During a workout you burn glycogen. You want to replenish your body with a quick converting carbohydrate. Foods like organic medjool dates, pineapple, organic grapes, organic cherries and local raw honey are all excellent sources of immediate post workout glycogen fuel for replenishing your body. There is no need to eat a large amount of these foods. Just one or two medjool dates or a small serving of pineapple will do the trick.

Supporting your immune system and CNS to handle the workout stress

The immune system can be suppressed during a rigorous workout and your Central Nervous System (CNS) can be fatigued. Eating probiotic rich foods combined with Zinc, Vitamins E and C and glutamine are crucial to assist and nourish your immune system.

Some key things that support the CNS are Serotonin, Tyrosine (amino acid) and Choline. So, when we think of nutritionally supporting the CNS we need to consume foods that communicate with our CNS.

In order to get your body to release/increase serotonin you need to consume a healthy carbohydrate dense meal the night before a rigorous workout. By consuming healthy carbohydrates, the night before a workout, it triggers your body to release serotonin which assists your CNS.  Serotonin promotes deeper sleep which promotes an increase in insulin growth factor. All of which are VERY important for assisting the CNS.

Healthy Carbohydrate Food Examples for CNS support:

  • Organic Regular or Sweet Potato
  • Sprouted Brown Rice
  • Organic Sprouted or Steel Cut Oats
  • Sprouted Lentils

Tyrosine and Choline are important for CNS function and regeneration pertaining to athletic performance.

Foods rich in Tyrosine are:

  • Organic Free Range Eggs
  • Bison
  • Wild Caught Shrimp
  • Salmon

Foods rich in Choline:

  • Organic Free Range Eggs
  • Scallops
  • Organic Chicken
  • Collard Greens

Protein consumption for muscle growth and repair

Muscles are broken down during a workout. You need to feed your muscles 20-30 grams of protein during the days you have a rigorous workout. Timing is not as important as making sure your protein intake is excellent and consistent on a daily basis. The body is intelligent so as long as you are eating an adequate amount of protein daily, your body will take what it needs to assist your muscles pre and post-workout.

Now, if you’re NOT consuming a protein rich diet the timing is far more critical because your body has little to no stores of amino acids.

Replenishing fluids and electrolytes lost in sweat

In order for your body to balance itself and replenish fluids and electrolytes lost after a workout you need to think of sodium to balance the electrolytes and replenish fluids. Celtic Sea Salt or foods rich in healthy sodium are great strategies for replenishing fluids and electrolytes. One of my favorite NK homemade post-workout sports drinks is:

  • ½ cup Zico Coconut water
  • 1 cup filtered water
  • ½ tsp. Celtic Sea Salt
  • Juice from one organic Meyer lemon
  • ½ tsp. organic local raw honey
  • 3 tbs. organic ginger juice  

Keep in mind nutrition is highly dependent on each individual. These are just quick, snap shot nutritional suggestions to increase and assist workout recovery. The most important action you can do for optimal recovery is LISTEN TO YOUR BODY. What works for one does not usually work for all.

I would love to hear your recovery concerns and questions pertaining to nutrition. Please leave a comment so we can chat about your nutritional questions!

In great health and nutritional RECOVERY,

Nicole Kale






A. 500m row PR attempt

B. 2min EMOM: 6 box step overs
3min EMOM: 6 burpees
4min EMOM: 6 burpee box step overs

C. "Plank Party"
45sec front plank
45sec left plank
45sec righ plank

A. 500m row PR attempt

B. 2min EMOM: 6 box jump overs (24/20)
3min EMOM: 6 burpees
4min EMOM: 6 burpee box jump overs

C. "Plank Party"
45sec front plank
45sec left plank
45sec right plank