Does your post-workout nutrition reflect the same intent as your training?
If you’re serious about making the most of your training, your post-workout nutrition isn’t just a “bonus”, it’s a critical part of the adaptation process.
While the outdated “anabolic window” myth has been debunked, nutrient timing still matters, especially if your goal is to optimise recovery, muscle growth, or performance.
We recommend thinking in terms of a 6-hour peri-workout window:
If you eat your pre-workout meal at 8am, aim to train and finish your post-workout meal by 2pm. This gives your body access to the nutrients it needs when it needs them most, without micromanaging the clock.
So, what should your post-workout meal look like?
Aim for 0.4–0.5 g/kg of protein and 0.8–1.2 g/kg of carbs, using whole, nutrient-dense foods where possible. But that doesn’t mean convenience options are off the table. Portable meals and shakes can be great tools, especially if you’re short on time or appetite post-session. If the speed of refueling is a top priority, keep dietary fat and fibre on the lower end and bias highly digestible protein and carb sources.