Calculate Your Needs
Select Your Workout Type
Strength Training
Cardio
HIIT
Endurance
Why Post-Workout Nutrition Matters
Muscle Recovery
Proper nutrition helps repair damaged muscle tissue after exercise.
Glycogen Replenishment
Refills depleted energy stores in muscles and liver.
Muscle Protein Synthesis
Stimulates growth and adaptation in response to training.
Reduced Inflammation
Helps minimize exercise-induced inflammation and soreness.
Your Personalized Post-Workout Nutrition Plan
Protein
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Carbs
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Fat
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Recommended Foods
Timing Recommendations
Immediate Post-Workout (0-30 minutes)
Focus on fast-absorbing protein and carbs to jumpstart recovery.
1-2 Hours Post-Workout
Complete meal with balanced macronutrients to sustain recovery.
Post-Workout Nutrition Science
The Recovery Window
The post-workout "anabolic window" refers to the period after exercise when your body is primed to utilize nutrients for recovery and adaptation. While the traditional belief was that this window was limited to 30-60 minutes post-exercise, current research shows that the recovery process continues for 24+ hours, with the greatest benefits occurring within the first few hours after training.
How We Calculate Your Needs
Our calculator uses the following formulas to determine optimal post-workout nutrition based on workout type, duration, intensity, body weight, and goals:
Protein Requirements:
Strength Training: 0.25-0.3g per kg bodyweight
Cardio/Endurance: 0.2-0.25g per kg bodyweight
HIIT: 0.25-0.3g per kg bodyweight
Adjusted based on intensity and duration
Carbohydrate Requirements:
Strength Training: 0.5-0.7g per kg bodyweight
Cardio/Endurance: 0.7-1.0g per kg bodyweight
HIIT: 0.6-0.8g per kg bodyweight
Adjusted based on intensity and duration
Fat Requirements:
10-25% of post-workout calories, depending on workout type and goals
Lower for shorter recovery windows, higher for complete meals
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Nutrient Timing Strategies
While the total daily intake of nutrients remains most important for fitness and body composition goals, strategic nutrient timing can help optimize recovery and performance:
Protein Timing
Consume protein within 2 hours post-workout to maximize muscle protein synthesis. For optimal results, distribute protein intake evenly throughout the day (every 3-4 hours).
Carb Timing
Higher carb intake immediately after glycogen-depleting workouts can enhance recovery. Prioritize carbs around training for performance and during recovery for glycogen replenishment.
Fat Timing
Moderate fat intake is beneficial in complete post-workout meals (1-2 hours after exercise). Fat slows digestion, which can be helpful for sustained recovery but may delay immediate nutrient absorption.
Workout-Specific Considerations
Strength Training
Focus on protein intake to support muscle repair and growth. Moderate carbohydrates help replenish glycogen stores in trained muscles. Timing is somewhat flexible, with benefits extending beyond the immediate post-workout period.
Cardio/Endurance
Prioritize carbohydrate replenishment to restore glycogen. Moderate protein helps with muscle repair. Consider a 3:1 or 4:1 carb-to-protein ratio for optimal recovery, especially after longer sessions.
HIIT
Balanced approach with both protein and carbohydrates. HIIT depletes glycogen substantially while also causing muscle microtrauma. Faster nutrient timing (within 30-60 minutes) may be more beneficial due to the high intensity nature.
Endurance
Higher carbohydrate needs to restore extensive glycogen depletion. Include protein for muscle repair. Consider adding electrolytes, especially after sweaty sessions. Multiple smaller recovery meals can be beneficial after very long sessions.