Experts recommend eating a meal within 60 minutes of your workout. They advise choosing a balanced meal with high-quality protein and good carbohydrates to speed up muscle recovery.
Long-distance runner Sam Kwe says she does not feel 100 per cent ready for the next training session if she neglects a well-balanced diet.
"My go-to recovery meal is a salad with avocado for healthy fats. Tofu or chicken for proteins, and bread or rice for carbs," she says. "I usually crave carbs, and I guess it's my body's way letting me know my glycogen stores are depleted."
Studies suggest eating healthy snacks within 20 minutes after a workout when muscles are most receptive to rebuilding energy.