Follow this hour-by-hour guide to maximize your recovery. Your body will thank you tomorrow.
Your muscles are screaming for fuel
This is when your muscles are most receptive to nutrients. Missing this window means slower recovery and more soreness.
Banana with Nuts
Quick carbs + protein
Curd with Honey
Protein + fast energy
Bread with Peanut Butter
Sustained release
Fruit Smoothie with Curd
Easy to digest
Pro tip: If you feel nauseous, start with small sips of coconut water and a banana. Your appetite will return.
Replace what you lost
You've lost electrolytes through sweat. Water alone won't cut it. Your body needs sodium, potassium, and magnesium.
Tender Coconut Water
Natural electrolytes
Buttermilk (Chaas)
Cooling + probiotics
Lemon Water + Salt + Sugar
Homemade ORS
Watermelon Juice
Hydration + antioxidants
Pro tip: Sip slowly, don't gulp. Your stomach needs time to absorb. If you're urinating clear, you're well hydrated.
Time for proper nutrition
Now your body is ready for a complete meal. Focus on a balance of carbohydrates, protein, and healthy fats.
Rice + Dal + Curd + Sabzi
Complete South Indian meal
Idli + Sambar + Chutney
Light yet nutritious
Chapati with Paneer Curry
Protein-rich option
Khichdi with Ghee
Easy to digest comfort food
Pro tip: Include curd or buttermilk with your meal. Probiotics help with gut health after intense exercise.
Keep the nutrients flowing
Light snacking keeps your metabolism active and helps with continuous recovery. Don't skip this phase.
Dry Fruits
Micronutrients
Fresh Fruit
Vitamins + fiber
Green Tea
Antioxidants
Sprouts Chaat
Protein + minerals
Pro tip: A small cup of coffee is okay now if you need it. Just keep it moderate.
Setting up for overnight recovery
Your body will do most of its repair work while you sleep. This meal sets the stage for overnight recovery.
Soup with Bread
Easy digestion
Dal Rice with Vegetables
Balanced nutrition
Egg Bhurji with Roti
Protein boost
Vegetable Upma
Carbs + fiber
Pro tip: Eat at least 2 hours before sleeping. Your digestive system also needs rest.
Final nutrition for muscle repair
A small protein-rich snack before bed helps with overnight muscle repair. Keep it light.
Turmeric Milk (Haldi Doodh)
Anti-inflammatory + sleep
Curd
Casein protein
Almonds
Magnesium for sleep
Banana
Tryptophan + potassium
Pro tip: Turmeric milk is your best friend tonight. It reduces inflammation and helps you sleep better.
Every runner is different. Get a nutrition plan tailored to your body and goals.
Chat with a Nutritionist