You've finished your session - heavy squats, bench, or deadlifts done. What you eat after powerlifting matters for recovery and getting stronger, but maybe not in the way you've been told. The research has moved on from strict "anabolic window" thinking. Here's what actually works for post-powerlifting nutrition.
What Your Body Needs After Heavy Lifting (The Science)
The "Anabolic Window" - Updated Science
The idea that you must consume protein within 30 minutes or lose your gains is outdated. A 2013 meta-analysis found the post-exercise window is much wider - several hours, not 30 minutes. What matters most is total daily protein intake spread across meals. That said, eating within 1-2 hours makes practical sense: you're hungry, your body is primed for nutrients, and it supports recovery. Just don't stress about the exact minute.
Recovery Timeline
Immediately After (0-30 Minutes)
Start rehydrating. If you're genuinely hungry or it's been 4+ hours since your last meal, Greek yoghurt, cottage cheese, or a clean protein shake is fine. Otherwise, you can wait for proper food.
Within 1-2 Hours
Your main post-training meal. Solid protein (30-40g), carbohydrates for glycogen, and whole foods. This is where the real recovery nutrition happens.
Rest of the Day
Keep protein intake consistent. Spreading protein across 4-5 meals optimises MPS better than loading it all into one or two meals. Total daily intake matters more than any single meal.
Best Post-Powerlifting Meals
Protein Targets for Powerlifters
- Per meal: 30-40g protein (or 0.25-0.4g/kg bodyweight) to maximally stimulate MPS
- Daily total: 1.6-2.2g/kg bodyweight for strength athletes (higher end during intense training)
- Meal frequency: 4-5 protein-containing meals spread through the day
- Leucine threshold: Aim for ~2.5-3g leucine per meal to trigger MPS - most high-protein meals hit this
Carbohydrates - Important but Not Urgent
Unlike endurance athletes who might train again in hours, most powerlifters have 24-72 hours between sessions. This means glycogen restoration isn't as time-critical. That said:
- Include carbs in your post-workout meal: They support recovery and help with protein utilisation
- Amount: Moderate portions are sufficient - you don't need massive carb loads
- If training twice daily: Then faster glycogen restoration matters - prioritise carbs more urgently
- Competition day: More aggressive refuelling between lifts if you depleted making weight
Supplements Post-Workout
- Protein powder: Convenient, not magic. Useful when whole food isn't practical. Whey absorbs fast; casein is slower. Either works.
- Creatine: 3-5g daily. Timing doesn't matter much - post-workout is fine, but so is any other time.
- Everything else: Most post-workout supplements have weak evidence. Focus on food first.
Hydration
You've lost fluid during training. Replace it:
- Start immediately: Water during and after your session
- With meals: Continue drinking through your post-workout meal
- Monitor: Urine should return to pale yellow within a few hours
- Post-competition: If you've water-cut, rehydration is critical - fluids and electrolytes before worrying about food
Common Mistakes
- Obsessing over timing: The 30-minute window is largely myth. Relax and eat when practical.
- Protein-only thinking: You need carbs and overall calories too, not just protein shakes - real food works too.
- Undereating: If you're trying to get stronger, you need sufficient calories. Post-workout isn't the time to restrict.
- Skipping the meal: "I had a shake" isn't a meal. Get proper food in.
- Ignoring daily totals: One post-workout meal won't save a poor overall diet.
Post-Powerlifting Summary
- Protein: 30-40g post-workout, 1.6-2.2g/kg daily total
- Timing: Within 1-2 hours is ideal, but the window extends hours, not minutes
- MPS elevated 24-48 hours - total daily protein matters most
- Include carbohydrates for glycogen restoration
- Spread protein across 4-5 meals daily for optimal MPS
- Rehydrate - especially important if you've been cutting weight
- Whole foods over supplements where practical
- Don't skip the meal - shakes supplement, they don't replace food
Getting ready for your next session? See our guide on what to eat before powerlifting.
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