When it comes to exercise, I’m not particularly focused on enhancing my performance or optimizing my biology. My primary goal is simply to remain active. Consequently, I have not given much thought to my post-exercise nutrition. However, training for a half marathon has illustrated to me the significance of properly fueling my body, and that it doesn’t need to be complicated.

It’s essential to understand that your post-exercise nutritional requirements can differ based on several factors, including the type of exercise you engage in, your age, gender, genetics, and more. Nonetheless, an April review in Sports Medicine discovered compelling evidence regarding three key interventions that enhance muscle recovery and performance. I consider these as foundational elements of a post-exercise diet.

The first element is carbohydrates. During exercise, your body taps into energy stores found in the liver and muscles. Replenishing these stores is vital to prevent muscle breakdown and ensure adequate energy for your next workout. Carbohydrates serve as the most effective source of this energy because they are quickly converted into usable fuel.

The review suggests that after four hours of intense exertion, athletes should consume 1-1.2 grams of carbohydrates per kilogram of body weight per hour. While this guidance may be geared more toward athletes, it’s advisable for all adults to consider a carbohydrate-rich snack or meal post-exercise. Opt for options that include both glucose and fructose, as glucose helps restore muscle energy and replenishes liver stores. Fruits are perfect, as they provide both.

The second element is protein, which is crucial for muscle recovery. Combining protein with carbohydrates has been shown to enhance performance. A 2016 study involving eight athletes indicated that those who consumed both macronutrients within two hours after an intense cycling session could ride an average of 14 minutes longer in their subsequent workout compared to those who only ingested carbohydrates. The timing of protein intake matters less than the quantity consumed. Reviews in Sports Medicine recommend 20-40 grams of protein after exercise.

study involving 72 men (also published in 2016) demonstrated that oral supplement solutions, milk, and orange juice were found to be more hydrating than water due to their electrolyte content, which aids in hydration and retention. Beverages like tea, coffee, soft drinks, and even beer provided hydration levels similar to water. Though I’m not advocating for pints post-workout, if water isn’t appealing, choose something delicious that you enjoy.

I still prefer simplicity, but now I focus on these three core elements. My favorite choice is a smoothie made with frozen fruits, orange juice, and protein powder. Although it’s not perfectly optimized, it represents an improvement. And it always satisfies my cravings after a run.

Grace Wade is a health reporter for New Scientist based in the US.

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