Post-Workout Nutrition: What and When to Eat?

Why is Post-Workout Nutrition Important?

After training, your body is in recovery mode. Proper nutrition:

• Replenishes glycogen stores
• Triggers muscle synthesis
• Reduces muscle breakdown
• Speeds up recovery

What to Eat After Training?

Protein

Amount: 20-40g

Best sources:

• protein powders (fast absorption)
• Chicken breast
• Fish
• Eggs
• Cottage cheese

Carbohydrates

Amount: 0.5-1g / kg body weight

Best sources:

• Rice
• Potato
• Bananas
• Oats
• Bread

Fats

Amount: Moderate (10-15g)

Fats aren't critical post-workout, but don't interfere either. Don't avoid, but don't overdose.

When to Eat?

Note: Anabolic window is longer than previously thought (24-48h). No need to panic!

Practical Examples

Right After Training

• Whey protein + banana
• Greek yogurt + berries
• protein bars

1-2h After Training

• Chicken breast + rice + vegetables
• Salmon + potato + salad
• Omelette + whole grain bread + avocado

Is Fasted Training OK?

Yes, if:

• Training is short (<60 min)
• Not intense strength training
• You eat properly after

No, if:

• Goal is muscle building
• Long training (90+ min)
• You feel weak

Post-Workout Supplements

1. Whey protein - fastest and most convenient
2. creatine supplements - can be taken any time
3. BCAA/EAA - if you can't eat immediately

Our Recommendation

1. Right after: Protein shake (20-30g protein)
2. 1-2h after: Complete meal (protein + carbs)
3. Stay hydrated: 500ml water per 30 min of training

Don't overthink! Daily nutrition matters, not one meal.

See also:

• Protein Timing: Myth vs Science — Is the Anabolic Window Real?
• Pre-Workout Meal Ideas: 15 Best Choices for Optimal Performance
• Meal Prep Guide for Busy Athletes

Related products at MaxFit:

• pre-workout supplements

Browse our protein selection at MaxFit.ee →