This is what a nutritionist eats after a big night out

• Why hangovers get worse as you get older

THR1VE nutritionist Shannon Young shares the best eats when a hangover hits.

We’ve all had nights where the bubbly or beer has flowed far too freely. Even as a nutritionist I’ve had mornings where I’ve woken up feeling pretty shady. Sure, I wouldn’t advocate doing this regularly, but those fun nights out happen and that’s okay!

Plus, with a few smart tweaks to your nutrition, there’s plenty of ways to get on the fast track to feeling fresh again. Here’s a few things I do if one espresso martini turns into one too many.

Hydrate, hydrate, hydrate

Sure, it’s super obvious – but drinking plenty of water is really critical. The main reason you feel so terrible is because you’re dehydrated. Water will help flush out the toxins and speed up the detoxification process.

Have a big glass before bed and another first thing in the morning. If you remember throughout the night, balance out your alcohol consumption with water between each alcoholic beverage (I know, easier said than done!)

Also try to get in some high water content and antioxidant-rich foods such as carrot, beetroot, cucumber, celery, spinach, broccoli, kale or a good greens powder. These foods will help with replacing lost nutrients and will also help with hydration.

While things like sports drinks are designed to replenish your potassium and lost electrolytes, there are healthier alternatives. A quick all-natural pick-me-up and major potassium boost can be found in a cold glass of coconut water. The sweet, nutty taste will curb your sugar craving with just the right amount of carbs and calories to prevent sugar overload.

Eat these three foods

In general, you want to make sure you’re consuming good quality proteins, healthy fats, complex carbohydrates and foods high in antioxidants. Think: eggs, avocado, sweet potato, salmon, nuts, leafy greens and citrus fruits or berries.

In particular, eggs are a terrific way to help a hangover. They’re rich in cysteine, an amino acid that breaks down acetaldehyde, which is one of the primary toxins involved in making you feel horrible after drinking.

Avocado or bananas will also come in handy. A night of drinking can deplete potassium levels, an essential electrolyte needed for hydration, that’s found in both bananas and avocados. Avocados are also chock full of fibre, B6, carotenoids and healthy fats, all of which will help you on your way to recovery.

Complex carbohydrates are great, too. Consumption of alcohol can wreak havoc on blood sugar metabolism. Consuming unrefined carbohydrates, such as sweet potato, will prevent these spikes from continuing throughout the next day.

Avoid these three foods

Sorry to be the bearer of bad news, but coffee isn’t your friend – even though this may be when you need it the most! Like alcohol, coffee is a diuretic and will dehydrate your body further.

It really goes without saying, but fried foods should be off the menu. Often what we reach for are those greasy options to soak up the alcohol, hoping it’ll get us back on track. Unfortunately, these greasy foods are likely to put pressure on your digestive system and make you feel even worse.

Also: hair of the dog is really not a thing. Sure, we’ve all heard of the old tale of drinking more alcohol to get rid of a hangover. While it might make you feel a little better at first, you’ll feel worse later on. Plus, you’ll be harming your liver by adding more toxins to the body.

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Try this day on a plate

Here’s what my go-to meals would be the day after a big night out.

On waking: A big glass of water with a squeeze of lemon for added nutrients such as vitamin C and potassium that will further help combat the dehydration and support detoxification.

Breakfast: Poached eggs, avocado and grilled tomato on good quality sourdough toast with plenty of leafy greens, such as rocket.

Lunch: To be honest, I’d usually just have one of our THR1VE meals, like grilled chicken with clean and green veggies – I don’t usually feel like cooking after a night out! But you can also grill your own quality lean protein and steam some veg. The protein is going to help with the detoxification process as the amino acids are vital in detoxifying the liver and assisting your recovery. The vegetables are going to deliver much needed vitamins and minerals.

Dinner: I’d repeat the quality protein and plenty of veggies combo. If you need something a little more comforting, add some baked potatoes – they’re a healthier alternative to the hot chips you might think you need. Or if you really can’t cope with consuming a salad (we’ve all been there), make your own burgers and load them up with plenty of salad and good quality ingredients.

Make sure you’re drinking lots of water throughout the day – aim for at least three litres. After that, just ride it out!

Shannon Young is a nutritionist at THR1VE, which provides fresh ready meals and meal plans.