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Recover

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There are always a few breaks in the action during play. Here’s how to make the most of them.

  • Apple

    WHAT TO EAT

    After exercise, choose protein and carb combos of quality foods. Your body might need time to settle after a hard workout or competition before eating a full meal.

    • Chocolate milk
    • Yogurt with cereal and fruit
    • Tuna or PB&J sandwich
    • Smoothie with berries, milk and yogurt
    • Chicken and veggie wrap
    • Fruit and nut bar or protein bar
    • Power bowl with whole grains, veggies and protein
  • Icon hydrating beverages

    WHAT TO DRINK

    • Drink fluids that also have key nutrients
    • Choose milk (flavored or plain), smoothies or high-water foods
    • Eat a nutritious meal and drink at least 8 fluid ounces of water, milk or juice
    • Continue drinking fluids steadily for the rest of the day, aiming for 16-24 fluid ounces in the first hour after exercise
Chocolate milk 550x367

Why chocolate milk for recovery?

  • Best nutrient package to replenish your body’s stores
  • Tastes great
  • Replaces fluid lost during exercise
  • Easy to find, pack and carry with you
  • No mixing required
  • Natural food

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Download Nutrient Timing Handout

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