You've just finished a solid weight training session. Muscles fatigued, pump achieved, weights conquered. Now what you eat in the next few hours determines how well you recover - and ultimately, how much stronger you get.
Post-weights nutrition is about muscle protein synthesis: giving your body the building blocks to repair and grow. Here's how to optimise it without overcomplicating things.
The Science: Muscle Protein Synthesis (MPS)
Weight training creates micro-tears in muscle fibres. Resistance exercise increases muscle protein synthesis by 50-100% for 24-48 hours post-workout. This repair process requires amino acids from protein - specifically leucine (700-3000mg) triggers the mTOR pathway that initiates MPS.
Post-workout protein significantly impacts hypertrophy when daily protein targets (1.4-2.0g/kg) are met. Eating protein during the elevated MPS window maximises the repair and growth process.
How Much Protein After Lifting?
Research consistently shows 20-40g of protein is optimal for maximising post-workout muscle protein synthesis. The exact amount depends on your size and the intensity of your session:
More protein beyond 40-50g in a single meal doesn't significantly increase MPS. Your body uses what it needs and the excess becomes energy or gets stored. Spread protein intake across the day rather than trying to consume massive amounts in one sitting.
Myth: You Must Eat Immediately or Lose Gains (Debunked)
The "30-minute anabolic window" is overstated. The effect of immediate vs delayed protein was insignificant when total daily protein was adequate. MPS stays elevated for 24+ hours after training. If your pre-workout meal was 3+ hours ago, eat within 2-3 hours if your pre-workout meal was 3+ hours ago; otherwise timing is flexible.
Best Post-Weights Meals
Combine protein with carbohydrates - the carbs help replenish glycogen and actually enhance protein absorption.
Chicken, Rice & Vegetables
The bodybuilder's staple for good reason. Complete protein, easily digestible carbs, micronutrients from veg. Works every single time.
Steak with Sweet Potato
Red meat provides iron, creatine, and zinc - all important for strength athletes. Sweet potato is easy on digestion.
Salmon with Rice
Omega-3 fatty acids help reduce exercise-induced inflammation. Good fats won't hurt recovery.
Eggs on Toast (4-5 eggs)
Quick, cheap, effective. Whole eggs are one of the most bioavailable protein sources. Don't skip the yolks.
Greek Yoghurt with Granola & Fruit
Good option if you're not hungry enough for a full meal. Choose high-protein yoghurt (Skyr or similar).
If You Can't Eat a Meal Straight Away
Have Greek yoghurt, cottage cheese, or a clean protein shake (protein bar, Greek yoghurt, handful of nuts) to get amino acids in, then eat a proper meal when you can. Something is better than nothing, but don't substitute shakes for meals long-term.
Do You Need Carbs After Lifting?
Yes, but perhaps not as much as you've heard. Carbs replenish glycogen (muscle energy) and create an insulin response that helps shuttle nutrients into muscles.
For lifters, moderate carbs (30-60g) post-workout is sufficient. You don't need to carb-load unless you're training twice a day or doing extremely high-volume work.
If you're in a calorie deficit (cutting), prioritise protein - carbs can be reduced while maintaining muscle if protein stays high enough.
What About Supplements?
Protein Powder
Convenient, not magic. Whey protein is fast-absorbing and well-researched. Use when whole food isn't practical, but don't rely on it as your main protein source. Real food provides additional nutrients that powder can't match.
Creatine
One of the few supplements with substantial evidence. 3-5g daily improves strength and power output. Timing doesn't matter much - just take it consistently. Can be taken with your post-workout meal.
Everything Else
Most other supplements (BCAAs, glutamine, test boosters, etc.) have minimal evidence for people eating adequate protein from whole foods. Save your money for quality food.
Rehydration
Weight training causes fluid loss through sweat. Dehydration impairs recovery and makes you feel worse. Drink 500ml+ of water after training, more if it was intense or you're a heavy sweater.
Electrolytes aren't usually necessary for weight training unless sessions are very long or in hot conditions.
Evidence-Based Post-Weights Summary
- Protein: Aim for 0.25-0.4g/kg (20-40g) with 700-3000mg leucine
- Daily protein: 1.4-2.0g/kg spread across meals for optimal hypertrophy
- Carbs: 30-60g replenishes glycogen (resistance training uses less than endurance)
- Timing: MPS elevated 24+ hours - total daily intake matters more than exact timing
- Hydrate: 2% dehydration impairs strength by ~5.5%, power by ~5.8%
- Creatine: 3-5g daily - It's one of the most effective supplements for strength
For more on fuelling your training, see our guide on what to eat before weight training and how much protein you actually need.
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