Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

What to eat after a hard practice

20 Dec 2025 · 1 min

Watch on YouTube

0:42

In this instructional video, the speaker explains the need for proper nutrition after intense conditioning sessions, emphasizing that muscles need both repair and glycogen replenishment. The recommended post‑conditioning meal consists of a baked potato topped with cottage cheese (used like sour cream) accompanied by chicken on the side, a roll, and fruit. This combination provides a balanced mix of carbohydrates and protein to restore muscle energy stores and support recovery. The speaker encourages viewers to try the meal and share photos via direct message.

Chapters

This is the perfect post-conditioning meal. I still get a pit in my stomach when I think about the sucky conditioning days I used to do. You are burning through energy, you are using so much of your muscles, and you need to refuel them. So this meal is not only going to help repair the muscle that you've broken down, but it's also going to refill your muscle energy tank so that you can bounce back quicker for the next practice or training session that you have. So what this would be: a baked potato with chicken on the side. I like to put the cottage cheese in the baked potato like you would sour cream. It melts up and it just gives you extra protein there. You could have a roll and then some fruit for extra carbohydrates and micronutrients. This gives you the perfect amounts of carbs and protein to repair your muscle and refill those energy tanks. If you try it, send me a DM of the photo. I want to see them.