Your muscles don’t grow during workouts — they rebuild after.
What you eat in the hours post-training makes a huge difference in how well you recover.
Here’s what to focus on:
1. Protein is Priority
Aim for 20–40g of protein within 1–2 hours post-workout.
✅ Try: Eggs, Greek yogurt, protein shake, or lean meat.
2. Add Fast-Digesting Carbs
Carbs help restock glycogen and support muscle repair.
✅ Try: Banana, rice cakes, oats, or a fruit smoothie.
3. Don’t Fear Fats
Healthy fats don’t slow recovery — they support hormones.
✅ Try: Avocado, nuts, or olive oil.
4. Hydrate Like It Matters
Recovery stalls if you’re dehydrated.
💡 Tip: Add electrolytes or sip coconut water post-session.
5. Timing Counts (But So Does Total Intake)
Yes, sooner is better — but consistency all day matters more.
Eat well regularly, not just after the gym.
🧠 Your Next Step
Plan your next 3 post-workout meals.
Recovery gets easier when it becomes automatic.
🧰 Need Tools to Support Recovery?
Check out our Recommended Gear page for shakers, supplements, and other essentials:
👉 Explore Recovery Tools