You've put in the work. The session's done. Now what you eat determines whether all that effort translates into results - or gets partially wasted.
Post-gym nutrition isn't about magic "anabolic windows" or expensive supplements. It's about giving your body what it needs to repair muscle, replenish energy stores, and recover for the next session.
Here's what actually matters, backed by research rather than bro-science.
What the Science Says
Exercise depletes glycogen (stored carbohydrates) and causes micro-tears in muscle fibres. Glycogen depletion is significant after 60+ minutes at moderate intensity - about 40-50% of stores are used in the first hour. Full glycogen restoration requires 24-36 hours with adequate carbohydrate intake.
For muscle repair, you need protein to maximally stimulate muscle protein synthesis (MPS), and carbohydrates to replenish glycogen. Studies show MPS remains elevated for up to 24 hours post-exercise - not just 30 minutes.
The Protein Question: How Much?
20-40g of high-quality protein (or approximately 0.25-0.4g per kg bodyweight) maximally stimulates muscle protein synthesis. Meals should contain 700-3000mg of leucine for optimal MPS. Going much higher per meal doesn't increase muscle building - your body has a threshold per sitting.
Total daily protein intake matters most: 1.4-2.0g per kg bodyweight for exercising individuals. A meta-analysis found muscle gains plateau around 1.6g/kg daily. Your per-meal target:
The "Anabolic Window" Research
The 30-60 minute window is outdated. A landmark study found that participants consuming protein 1 hour vs 3 hours post-exercise both showed ~400% elevated muscle protein synthesis - timing wasn't a factor. Another study showed identical strength and body composition gains whether protein was consumed pre- or post-exercise. The research is clear: as long as you consume adequate protein throughout the day (every 3-4 hours), exact post-workout timing is less critical than once believed.
Best Post-Gym Meals
Combine protein with carbohydrates for optimal recovery. The carbs replenish glycogen and actually help protein absorption.
The Real Timing Advice
Eat a balanced meal with protein and carbs within 2-3 hours of training. If that meal is genuinely hours away, have a protein-rich snack. But don't obsess over exact timing - total daily protein intake matters far more than when exactly you eat it.
What About Shakes?
Protein shakes are convenient, not magic. Real food protein (chicken, fish, eggs, dairy) works just as well for muscle building - often better, because it comes with other nutrients.
Use shakes when:
- You can't eat solid food for a while after training
- You're genuinely not hungry post-workout
- You're struggling to hit daily protein targets
- Convenience matters more than optimal nutrition
Don't use shakes as a substitute for proper meals. Real food first, supplements to fill gaps.
Don't Forget: Rehydrate
Even 2% body weight loss from dehydration impairs performance - reducing strength by ~5.5% and power by ~5.8%. You've lost fluid through sweat that needs replacing. The science recommends consuming 150% of fluid lost to achieve normal hydration within 6 hours - that's 600-720ml for every pound of body weight lost during training.
For most gym sessions, aim for 500-750ml water in the first hour post-workout. For intense or longer sessions, consider adding electrolytes to restore sodium and potassium.
Evidence-Based Summary
- Protein: 20-40g per meal (0.25-0.4g/kg), totalling 1.4-2.0g/kg daily
- Carbs: Aim for 1.0-1.2g/kg in the hours post-exercise for glycogen replenishment
- Timing: MPS elevated for 24 hours - total daily intake matters more than exact timing
- Hydration: Replace 150% of fluid lost; 2% dehydration impairs performance
- Distribution: Spread protein intake every 3-4 hours throughout the day
For more on optimising your training nutrition, check out our guide on how much protein you actually need, or head back to our complete sports nutrition guide.
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