What to eat after a workout
Refuel glycogen and repair muscle with the right mix of carbs and protein.
What recovery food has to do
After hard training, two things need attention. Your glycogen stores are lower, so carbs refill them. Your muscle has tiny tears, so protein repairs and builds it. Get both and you recover faster, feel better the next day, and adapt to your training.
How much to eat
For most people, a recovery meal with roughly 0.5 to 0.7 grams of carbs per kg of body weight plus 20 to 40 grams of protein covers it. A 70 kg person is looking at about 35 to 50 grams of carbs and a palm or two of protein.
After an easy session you barely need to think about this, since your next normal meal handles it. The bigger the effort, the more recovery food matters.
Does the timing window matter?
The old idea of a narrow 30-minute window is overstated for most people. If you train twice a day or do back-to-back hard sessions, eating soon after helps you refuel in time. If you train once and have hours until the next bout, just eat a solid meal within a couple of hours and you are fine.
Easy recovery meals
Simple combinations of carbs and protein do the job:
- • Greek yogurt with banana, berries and oats
- • Chicken or salmon with rice and vegetables
- • Eggs on toast with fruit
- • A protein shake with a banana for after a tough session
- • Cottage cheese with fruit and a drizzle of honey
Frequently asked
What should I eat after a workout?+
A mix of carbs to refill glycogen and protein to repair muscle. Think Greek yogurt with fruit and oats, chicken with rice and vegetables, or eggs on toast.
How soon do I need to eat after exercise?+
For most people, within a couple of hours is fine. The strict 30-minute window only matters if you are training again the same day and need to refuel quickly.
Do I need protein after every workout?+
Protein helps after resistance training and hard sessions, but you do not need a shake after a gentle walk. Aim to hit your daily protein total across meals.