After Race

After Race

After competition has been completed, it is always advisable for sprinters to follow the correct recovery procedure, as in many instances, this stage is as important as the initial preparation stages. There are three golden rules to follow, known as the three R’s.



  • Refuel muscle glycogen stores by consuming a high carbohydrate meal
  • Follow the Post Training Guidelines for carbohydrate requirements






  • Rehydrate to replace fluids and salts lost through sweat
  • Replace 125-150% of your fluid deficit over 2-6 hours
  • See our 5 Hydration Tips to Maximise Your Performance.
  • Use calculator below to determine athlete’s needs  

  Ideal recovery meals and snacks must contain carbohydrate, some protein, and plenty of fluids to replace water loss.


Calculate athlete post race water needs