After a workout, eat a meal with protein to support muscle repair and carbohydrates to refuel your energy stores. Around 20 to 40g of protein with a source of carbs, within a couple of hours of training, covers it for most people.
Why post-workout nutrition matters
Training breaks your muscles down; food and rest build them back. Protein provides the building blocks for repair, and carbs restock the energy you used. You do not need to panic about an exact window, but eating a solid meal after training helps recovery.
What to eat
- Protein: 20 to 40g from meat, fish, eggs, dairy, or a shake.
- Carbs: rice, potatoes, oats, or fruit to refuel.
- Fluids: rehydrate with water.
See how much protein you need.
Timing
Aim to eat within a couple of hours of training. The old idea of a tight 30-minute window is less important than your total daily protein and calories. See what to eat before a workout.
Recovery is the bigger picture
Post-workout food is one part of recovery, alongside sleep and rest. See how to recover faster after training.
Frequently Asked Questions
What should I eat after a workout?
A meal with 20 to 40g of protein and some carbohydrates, such as chicken and rice or a shake with fruit, within a couple of hours of training.
Do I need to eat right after training?
No. The exact timing matters less than your total daily protein and calories. Eating within a couple of hours is fine for most people.
Are carbs important after a workout?
Yes, carbs help refuel the energy you used during training, which supports recovery and your next session.
Fuel the whole session, start to finish
Clean energy and focus before you train, then refuel after. Try PUROX.
This article is general fitness and nutrition information for educational purposes and is not personalized medical or dietary advice. Consult a qualified professional for guidance specific to you. PUROX is a food supplement; follow the recommended serving.
