Nutrition to Maximise Recovery

April 21, 2021

Nutrition to Maximise Recovery

With the return to play of GAA Athletes and other athletes alike in the coming weeks and months I put together this piece on recovery;


This should begin immediately after a match or training using fluids such as water, milk, protein milks, electrolyte (Dioralyte) or carbohydrate solutions (Lucozade Sports). For every kilogram (kg) of body weight you lose during exercise you should aim to include approximately 1.5 Litres post-exercise.

Your daily hydration target should be as follows;

Take in 35mL of fluid per kilogram (kg) of body weight per day.

E.g.: An 80kg player will need 2,800mL of fluid as a target (Aiming for 2.5-3L of water per day).


Foods high in Carbohydrates are key for refuelling your body and replenishing depleted energy stores following a training session.

After a training or match aim to take in approximately 1g – 1.2g per kilogram (kg) of body weight.

E.g.: An 80kg player will require 80-96g of Carbohydrates following a training/game.



Foods high in protein are essential for muscle repair and growth following exercise.

After a training or match aim to take in 0.3-0.4 grams of protein per kilogram of body weight in your post session meal.

E.g.: An 80kg player will require 24-32g of protein following a training/game.



Sleep is just as essential as all of the above!! Get into a habit in the weeks ahead of a consistent sleep routine. Aim for minimum 8 hours, taking naps where needed especially if travelling long journeys to trainings.

Listening to your body will also be key. Knowing when to pull out of a training session or take one night off from training could save you from a 4 week long injury- which would be even more significant given the shortened season.


Sources of Carbohydrates/Proteins:


Carbohydrates Protein
3-4 Slices of Bread 50g C 4 Large Eggs 24g P
1 Large Sweet Potato 50g C 1 Scoop Whey Protein 28g P
1 Cup of Rice 50g C 1 Protein Bar 20g P
5-6 Jaffa Cakes 50g C 1 Pint Protein Milk 25g P
2 Cups of Porridge with Milk 50g C 1 Chicken Fillet 37g P
2 Large Potatoes 50g C 100g Smoked Salmon 23g P
1 Banana/ Large Apple 25g C 100g Protein Granola Aldi 27g P
1 Cup of Pasta 25g C MYQ Fitness Pudding Aldi (Low Cal) 10.4g P
250-350ml Fruit Smoothie 50g C MYQ Fitness Quark Aldi (Low Cal) 12.6g P


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