Post Workout Meal

July 1, 2023by info0

Need it, skip it, delay it, or not at all?

There is a lot of confusion about what to do after a workout. Based on our experience working with thousands of clients we have found that many people skip this meal altogether or delay it for hours.

A significant amount of data supports that eating the proper nutrients post-workout enhances recovery.

The thing that makes things not so streamlined is the type of goals, biomarkers,  and workout timing that people have. All of these things make it a little more confusing to work around.

There is no question about the fact that recovery after a workout is essential. We should help our bodies in that recovery process by consuming nutrients post-workout.

While working out we are in a catabolic (breakdown) state. In addition, our muscle fibers are tearing as we contract and expand the muscles.

Filling the energy stores post-workout helps the building blocks rebuild and repair. Of the 3 energy macros (proteins, carbohydrates, and fats), two are especially helpful to the repair process: carbohydrates and proteins. These two macros are essential for protein synthesis as they bind together in the blood to help in recovery.

Fats tend to slow down the digestion of these two nutrients, so we suggest not adding fats to the post-workout meal.

Now that we’ve established the 2 key players in recovery we should break down the suggestions for the type of goals, biomarkers, and workout timing.

People who work out in the AM before they’ve had food should wait NO MORE THAN 30 MINUTES TO EAT.

People who work out after they’ve had food should wait NO MORE THAN 1 HOUR TO EAT.

Recovery meal example:
Protein Shake + Simple carbs

Protein Shake with 1 to 2 scoops of protein with water.

Recovery carbs:
These should be easy for your stomach to digest and break down. Sugars are good or highly processed carbs. For example, in Gatorade, High Sugar Cereal, Dextrose (as the sugar) is an ingredient in candy or Fruit


The Meal Prep Co offers Nutrition services without the commitment of meal preps. Sit with a Nutritionist for 60 minutes to review your body metrics, current diet, and physical activity, and strategize your goals for $179 to book:
For more info: 619-415-0106 x 700 Email:

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