Nutrition guide
Post workout meal: what to eat after training
The post workout meal is where the training you just did gets paid for. It matters — just not in the 30-minute panic the supplement industry sold you.
What to hit after training
Two numbers cover almost everyone: 0.25 g of protein per pound of bodyweight, and enough carbohydrate to start refilling what the session used. Fat is neutral here — it neither helps nor meaningfully hurts.
| Bodyweight | Protein | Carbs (strength) | Carbs (endurance) |
|---|---|---|---|
| 140 lb | 35 g | 50–70 g | 80–110 g |
| 170 lb | 42 g | 60–85 g | 100–135 g |
| 200 lb | 50 g | 70–100 g | 120–160 g |
| 230 lb | 58 g | 80–115 g | 135–185 g |
Is the anabolic window real?
Sort of, and it is much wider than 30 minutes. Muscle protein synthesis stays elevated for 24 hours or more after a hard session, so total daily protein spread across three to five feedings drives most of the result.
The window matters in one specific case: when you train fasted, or when you have a second session in under eight hours. Then eat within the hour, because glycogen replacement is genuinely time-sensitive.
Five post-training meals that work
Nothing exotic. Protein anchor, carbohydrate, something you will actually make when you are tired.
- Chicken, white rice, soy and vegetables
- Whey shake, bagel, jam — the fastest option that still works
- Salmon, potatoes, greens for evening sessions
- Greek yogurt, granola, honey, berries
- Eggs, sourdough and fruit after a morning session
Fluid and salt
Replace 16 to 24 oz of fluid for every pound lost during the session, and put salt on the meal if the session was long or hot. Sodium is what lets the fluid stay in you instead of passing straight through.
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On your feet, 3–5 sessions a week
Muscle gain — 2,320 kcal a day
Maintenance is about 2,070 kcal at 175 lb and moderate activity.
- Protein
- 160 g
- Carbs
- 245 g
- Fat
- 80 g
Training day: 2460 kcal
Rest day: 2180 kcal
A day on this plan
- BreakfastEggs, oats and fruit580 kcal40 g protein
- LunchProtein, rice or potatoes, vegetables700 kcal50 g protein
- Around trainingYogurt and a banana, or a shake350 kcal25 g protein
- DinnerProtein, starch, salad with olive oil700 kcal50 g protein
Drink around 2.6 L of water a day, more in heat. General guidance, not medical advice.
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