Recovery Nutrition Tips

Have you ever wondered what you should eat or drink to recover from a tough soccer match, practice, or workout? Jeff Shields, Lancaster Inferno’s Athletic Trainer for our 2017 season, has provided the answer to your question.

The ultimate goal of post-exercise refueling is to help the athlete fully recover and prepare for the next practice or competition. Research findings continue to support the concept that a 4:1 carbohydrate to protein ratio in your recovery food or drink seems to be the best to replenish muscle glycogen stores (energy), while providing protein to help repair muscles.

The ideal recovery window is to eat or drink your recovery meal/snack within 30 minutes after a hard practice or competition. The list below includes a few options to help “re-stock” protein and carbohydrate stores for your next practice or workout.

Eat or drink within 30 minutes after practice or competition:


  • Chocolate Milk
  • Fruit Juices (Apple, Orange, or Grape)
  • Sports Drinks – Gatorade Recovery (3:1 Ratio)
  • Poptarts, Chex Mix, Graham Crackers, Dry Cereal
  • Bagels, Bread, English Muffins
  • Pretzels, Popcorn, Cereal Bars
  • Pasta
  • Frozen Yogurt, Fruit Ice
  • Jelly beans, Honey
  • Sports Bar


  • Chocolate Milk
  • Grilled Chicken
  • Peanut Butter Sandwich/Bagel
  • Turkey & Cheese Sub
  • Cheese Stick
  • Eggs
  • Fish
  • Baked Potato
  • Protein Smoothie
  • Protein Bar

In addition to providing his services to Lancaster Inferno, Jeff Shields (Med, LAT, ATC, CEAS) is the Director of Athletic Training Services at CPRS Physical Therapy. CPRS Physical Therapists are a team of highly skilled and dedicated professionals committed to exceeding the expectations of their clients. CPRS provides cutting edge, hands-on therapy in conjunction with comprehensive treatments. Read more about CPRS Physical Therapy – “Hands that Heal. Hearts that Care”.

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Our licensed physical therapists, assistants, clinical support, clerical and administrative staff members are all extensively educated, highly skilled and embody our core values of Excellence * Integrity * and Teamwork, while performing state-of-the-art outpatient treatments specific to your unique needs.


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