You've finished your workout. Maybe it was a morning jog, an evening weights session, a lunchtime HIIT class, or just 20 minutes of exercise squeezed into a busy day. Now what?
Research from the International Society of Sports Nutrition confirms that post-exercise nutrition accelerates recovery. Exercise depletes glycogen stores and causes micro-tears in muscle fibres - your body needs protein and carbohydrates to repair and rebuild. Skip it or get it wrong, and you'll feel more tired, more sore, and less ready to train again.
Here's an evidence-based guide to post-workout nutrition.
What Your Body Needs Post-Workout
Exercise creates micro-tears in muscle fibres. Protein provides amino acids to repair and strengthen them.
You've depleted glycogen (stored energy). 40-50% is used in the first hour of moderate exercise. Aim for 1.0-1.2g/kg carbs post-exercise for optimal replenishment.
Even 2% body weight loss from dehydration impairs performance. Research recommends replacing 150% of fluid lost - roughly 600-720ml for every 500ml of sweat.
How Much Protein? (The Research)
0.25-0.4g per kg bodyweight (approximately 20-40g for most people) maximally stimulates muscle protein synthesis. Meals should contain 700-3000mg of leucine for optimal MPS - found in most high-quality protein sources. For most people, that means:
- A palm-sized portion of chicken, fish, or meat
- 3-4 eggs
- A large portion of Greek yoghurt
- Greek yoghurt, cottage cheese, or clean protein shake (if cooking isn't convenient)
Bigger people and those focused on building muscle should aim for the higher end. If you're doing light exercise for general fitness, the lower end is fine.
Timing: The Research Says Don't Stress
The "30-minute anabolic window" is outdated. A landmark study found participants consuming protein 1 hour vs 3 hours post-exercise both showed ~400% elevated muscle protein synthesis - timing wasn't a significant factor. MPS stays elevated for 24 hours post-exercise. Eating within 2-3 hours is plenty. Total daily protein intake (1.4-2.0g/kg) matters far more than exact timing.
Best Post-Workout Meals
Chicken, Rice & Vegetables
The classic combo. Complete protein, easily digestible carbs, and micronutrients from the veg. Works every time.
Eggs on Toast with Avocado
Quick to make, satisfying, hits all the macros. Scrambled, poached, or fried - doesn't matter.
Salmon with Sweet Potato
Protein plus anti-inflammatory omega-3s. Sweet potato is gentle on digestion and provides sustained energy.
Greek Yoghurt with Fruit & Granola
Good option if you're not that hungry. High-protein yoghurt makes this substantial enough for recovery.
Protein Smoothie
Greek yoghurt (or clean protein powder), banana, oats, milk. Blends in 30 seconds, goes down easy when you're not feeling solid food.
Real Food vs Protein Shakes
Whole Food (Preferred)
- Contains additional nutrients
- More satiating
- Better overall nutrition
- Supports gut health
Clean Protein Shakes (If Needed)
- Fast and easy
- Good when not hungry
- Portable
- Helps hit protein targets
Shakes aren't magic - whole food protein is equally effective for muscle building. Use shakes when convenience matters, but don't rely on them as your main protein source.
Don't Forget: Rehydrate
2% body weight loss from dehydration reduces strength by ~5.5% and power by ~5.8%. The science recommends consuming 150% of fluid lost to achieve normal hydration within 6 hours - that's 600-720ml for every 500ml lost during training.
For most workouts under an hour, water is sufficient. Sports drinks with electrolytes help for sessions over 60 minutes or if you're a heavy sweater - you've lost sodium that water alone won't replace.
Signs You Need More Fluid
- Dark yellow urine
- Headache after exercise
- Persistent fatigue
- Dry mouth that doesn't go away
Evidence-Based Recovery Summary
- Protein: Aim for 0.25-0.4g/kg per meal (20-40g) with 700-3000mg leucine
- Carbs: 1.0-1.2g/kg post-exercise for glycogen replenishment
- Timing: MPS elevated 24 hours - total daily intake matters more than exact timing
- Hydration: Replace 150% of fluid lost; 2% dehydration impairs performance
- Daily protein: 1.4-2.0g/kg spread across 3-4 meals for optimal results
For more on training nutrition, read our guides on what to eat before a workout and how much protein you actually need.
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