As important it is to fuel for a workout, it is just as important to recover from a workout for optimal muscle building and increased performance. Recovery fuel is needed after 60-minutes of moderate to high exercise or after intense training. According to the guidelines of the American College of Sports Medicine, a sufficient recovery would be 1-1.2 g/kg carbohydrates and 0.25-0.3 g/kg protein within 30-minutes after exercise. To calculate the amount for yourself follow these easy steps.

  1. Take your weight in pounds. i.e. 135 lbs.
  2. Divide by 2.2 (this gives you kg)
  3. And multiple what you get by the carbohydrate and protein amount

i.e. 135 lbs ¸ 2.2 = 61 kg;

61kg x 1g/kg carbohydrate = 61 g carbohydrate

61 kg x .25 g/kg protein = 15 g protein

The next step is the easiest and most fun! This step would be choosing your foods for recovery and adding the carbohydrates and protein together until the goal is reached (i.e. 61 g carbohydrate and 15 g protein)! To do this we would need to read some nutrition labels and specifically look at the carbohydrates, protein and servings per container. And what better way to do this than practicing with nicobella power bites!

Power Bites contain 6-8 g of plant-based protein and approximately 12 g of carbohydrates (and only 2-4 grams of sugar in the form of pure maple) for the 2 serving bag, along with several other vitamins and minerals that all aid in recovery! Pairing these delicious, muscle recovery bites with organic plant-based milk, like soy milk, can help to get you closer to your goal! Organic Valley Farms Original Soy Milk has 7 g of protein which brings us to our goal of 15 g protein and increases the carbohydrate by 11 g giving us 23 g of carbohydrate.

To gain those remaining few grams of carbohydrate you can choose anything from a large banana (30 g), a large apple (30 g), 1.25 cups grapes (34 g), to a slice bread (22 g) with jelly (14g). You can either read nutrition labels or use the "myfitnesspal" app or USDA Food Composition Database.

Each individual’s protein and carbohydrate amount will be different depending on their starting weight. Eat foods you like and enjoy and have fun playing around with hundreds of combinations! 


  1. American Dietetic Association, and Dietitians of Canada. "Nutrition and Athletic
  2. Performance." Medicine & Science in Sports & Exercise(2009): 709-31. Web. 14 July 2017.
  3. "Original Soy, Half Gallon." N.p., n.d. Web. 14 July 2017.
  4. "USDA Food Composition Databases." Food Composition Databases Show Foods List. N.p., n.d. Web. 14 July 2017.
Jamie Pepper is a recent graduate from Georgia State University where she received her Masters in Health Science, and completed a Coordinated Program in Nutrition.  She has a passion for sports nutrition and wishes to one day work with Olympic athletes.  In her free time she enjoys finding different running routes as well as finding new and unique cuisines to try!


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