You put months of effort into one day, and you crushed it. But as an athlete, your work isn't done yet. The first 7–10 days after a competition or peak training block are the most critical time for your body to restore its foundation.

Many athletes use this time to either crash-diet or treat their bodies like a junk food disposal system. Both approaches delay the inevitable: returning to smart, effective training.

The goal now isn’t to restrict or to reward, it’s to restore. We use post meet recovery nutrition to actively reverse the physiological stress of competition. Without this intentional phase, you’ll feel drained, inflamed, and burnt out for weeks.

To guide this crucial phase, we follow the 3 R’s of Post-Meet Recovery: Rehydrate, Rebuild, and Refocus.

1. R1: Rehydrate — Restore What Was Lost

Competition day is dehydrating. Adrenaline, high caffeine intake, nervous sweating, and low water intake (especially if you cut weight) all drain your fluid levels and essential minerals.

Your immediate priority is electrolyte replenishment athletes.

Hydration Protocol:

• Fluid Baseline: Aim for at least half your bodyweight in ounces of water per day for the next 7 days. If you weigh 180 lbs, target 90 oz.
• Electrolyte Focus: Supplement with electrolytes 1–2 times per day. Sodium is the priority here, as it helps your body absorb and retain water more effectively.
• Simple Sources: Use electrolyte mixes, coconut water, or even a glass of salty broth.

Signs You Need More:

If you still have headaches, low appetite, poor sleep, or sluggish, crampy muscles, you haven't fully rehydrated yet. Keep drinking!

2. R2: Rebuild — Repair Tissue & Refill Muscle Fuel

Your muscles are damaged, and your energy stores (glycogen) are empty. Now is the time to supply the specific macronutrients needed to turn the corner from broken down to rebuilt.

Protein & Muscle Repair:

Your muscles need quality protein for muscle repair. Continue to consume high-quality protein at every meal.

• Target: 0.8–1.0 grams of protein per pound of bodyweight.

Carbs and Glycogen Replenishment:

The stress and intensity of competition deplete muscle glycogen—your body's quick-access energy fuel. Strategic carb intake is vital for glycogen replenishment strategy and for kickstarting hormonal recovery.

• Focus: Include a quality grain or starch source (rice, potatoes, oats, high-quality bread, or fruit) in 2–3 meals per day.
• Why? Carbs are the signal that your body is safe and ready to store energy again, which stabilizes mood and reduces fatigue.

3. R3: Refocus — Reset Routine Before Training Resumes

The strength athlete recovery phase isn't just physical; it's mental. The biggest obstacle to starting the next phase is a loss of routine and wild, fluctuating hunger cues.

After the adrenaline crash, your hunger might be erratic. Normalize them; don't fight them.

• Consistent Rhythm: Reintroduce a consistent meal rhythm (3–4 full meals per day, plus strategic snacks). This helps your body recognize routine and stabilizes your blood sugar and stress hormones.
• Avoid the Crash Diet Trap: Do not aggressively cut calories or attempt a strict diet. The sudden shock will elevate cortisol and further derail recovery. If you need to make how to reset macros adjustments, keep protein high and only make small, incremental changes to fats/carbs after the initial recovery week.
• Focus on Fundamentals: Prioritize sleep quality, consistent hydration rhythm, and the highest quality whole foods you can find.

3–Day Post-Meet Reset Meal Template

Focus on ease of preparation and compliance. This is your "recovery fuel" menu:

How This Sets Up the Next Training Block

By intentionally spending 7–10 days on the 3 R's, you ensure a smooth transition back to volume and intensity. You step into your next strength cycle fully fueled, structurally sound, and neurologically rested.

Once hydration and fueling stabilize, here’s how to rebuild strength and volume in the next cycle:

→ [Link to Recover Stronger article here]

The effort you put into recovery now is the single best investment you can make in your next PR.

→ Work With a Strength Agenda Nutrition Coach

Stop guessing about your recovery. Get a personalized post-meet plan that guarantees you return to training stronger, faster, and healthier.