Elite athletes are often admired for what they eat before competition, from carb-loaded pasta dinners to bananas before kickoff and sports drinks on the sidelines. But according to sports nutrition expert Dr. Krissy Ladner, what happens after the game may be even more important.

Dr. Ladner, Director of Sports Performance and Nutrition Education at Herbalife, says the first hour after training plays a critical role in helping the body recover, rebuild, and prepare for the next session.

“It is where the damage of the workout gets repaired, where energy stores get refilled, and where the body starts preparing for the next session,” she explained.

Working closely with professional soccer players, Dr. Ladner emphasizes recovery nutrition just as much as pre-game fueling. To make recovery easier to remember, she recommends the “4 Rs” framework: Replenish, Repair, Reinforce, and Rehydrate—followed by a fifth essential element, Rest.

Replenish energy stores

The first step after an intense workout is replacing the carbohydrates burned during exercise. High-intensity activities such as sprinting, jumping, and quick directional changes rely heavily on glycogen, the body’s stored form of carbohydrates.

Dr. Ladner recommends consuming 30 to 60 grams of carbohydrates within the first hour after training. Options include rice with lean protein, whole-grain sandwiches, or fruit-and-oat smoothies.

For Filipino athletes, rice remains an ideal recovery food. According to the Department of Science and Technology-Food and Nutrition Research Institute (DOST-FNRI), rice accounts for 58% of the average Filipino’s daily calorie intake, making it a familiar and effective source of post-workout energy.

Repair muscle tissue

Exercise creates microscopic muscle damage that must be repaired to promote strength and recovery. Consuming 15 to 30 grams of high-quality protein shortly after exercise provides the amino acids needed for muscle rebuilding.

Chicken, fish, eggs, dairy products, or protein shakes are all excellent options.

Dr. Ladner also recommends following a simple 3:1 ratio of carbohydrates to protein after particularly demanding workouts or matches. A smoothie made with fruit, oats, milk or plant-based alternatives, and protein powder is one practical way to meet these nutritional needs.

Reinforce recovery with nutrient-rich foods

Recovery isn’t only about carbohydrates and protein. Supporting the immune system and reducing muscle soreness also require nutrient-dense whole foods.

Dr. Ladner encourages athletes to include colorful fruits and vegetables, whole grains, nuts, fish, and healthy fats such as olive oil in their diets.

She also points to growing evidence supporting tart cherry juice for reducing muscle soreness and improving sleep quality, while curcumin—the active compound in turmeric—may help ease inflammation after strenuous exercise. However, she emphasizes that these foods should complement, not replace, a balanced recovery routine.

Rehydrate properly

Replacing lost fluids is another critical part of recovery, especially after workouts involving heavy sweating.

While water is essential, athletes also lose electrolytes such as sodium, potassium, and magnesium through sweat. Replenishing these minerals helps restore fluid balance and supports muscle function.

A simple way to monitor hydration is by checking urine color. Pale yellow indicates adequate hydration, while darker urine suggests the need for more fluids.

Don’t forget to rest

Dr. Ladner adds a fifth “R” to her recovery strategy: Rest.

Sleep allows the body to release growth hormones, repair muscle tissue, and fully recover from physical stress. Yet many Filipinos may not be getting enough of it. According to the Philippine Statistics Authority, more than half of Filipinos sleep less than the recommended seven hours each night.

“Recovery is not just about what you eat and drink,” she said. “Your body needs time to heal and repair before you get back out there.”

Recovery is for everyone

While the 4Rs were developed with elite athletes in mind, Dr. Ladner says the same principles apply to anyone who exercises regularly.

Whether you’re training for competition, hitting the gym after work, or simply staying active, replenishing energy, repairing muscles, reinforcing overall health, rehydrating properly, and getting enough rest can help improve performance, reduce injury risk, and make every workout more effective.

As Dr. Ladner reminds athletes, recovery doesn’t begin before the next training session—it starts the moment the workout ends.