Post workout meal advice does not need to be complicated. At our Samford gym we keep it to three questions: did you get enough protein, did you put back enough carbohydrate for the work you did, and does the meal look like real food rather than another shake.
Protein first
Aim for 25 to 40 g of protein in the meal after training. Adults over 40 generally need the upper end of that range. That is roughly two or three eggs plus Greek yoghurt, a palm-sized piece of chicken or fish, or a serve of tofu with legumes.
Carbohydrate to match the session
| Session | Carbohydrate after | Example |
|---|---|---|
| Strength session, 45 minutes | Moderate | Wholegrain toast or a cup of rice |
| Easy run or ride under an hour | Small to moderate | Fruit, oats or a wrap |
| Hard intervals | Moderate to large | Rice or pasta bowl, plus fruit |
| Long run or ride, 90 minutes plus | Large | Big bowl of pasta or rice, bread, juice or milk |
The longer and harder the work, the bigger the carbohydrate part of the meal.
Post workout meal ideas we actually use
- After an early strength session: rolled oats cooked in milk, Greek yoghurt, berries and a spoon of peanut butter.
- After a lunchtime run: wholegrain wrap with chicken, hummus, salad and an apple.
- After an evening session: salmon, rice, broccoli and green beans.
- After a long Saturday ride: eggs, sourdough, baked beans and a large glass of milk, then a normal lunch two hours later.
Where fibre fits after training
The meal after training is one of the best times to eat fibre, because you are not about to go and run hard. Oats, wholegrain bread, legumes, vegetables and fruit all fit here. It is a simple way to lift a daily fibre total that often runs low in active people.
Some clients also stir a soluble fibre powder into their post-training drink. If you are one of them, here is a plain guide on how to take PHGG, including serve size and what to mix it with.
Timing
Within a couple of hours is fine for most people. If you train twice in a day, or have a long session tomorrow morning, eat sooner. If you trained fasted early in the morning, do not leave it until lunch.
Fluids
Drink to thirst plus a bit more after sweaty sessions. On hot days, or after sessions over 90 minutes, add salt to the meal or use an electrolyte drink. Our electrolyte drinks guide explains when it is worth it.
What about soreness?
Food will not stop you feeling sore after a new or heavy session. Sleep, sensible progression and moving the next day matter more. Our guide to being sore after gym covers what is normal and what is not.
Common questions
How soon should I eat after a workout?
Within a couple of hours for most sessions. Sooner if you train again the same day or have a long session early tomorrow.
Is a protein shake enough after training?
It covers protein, but not carbohydrate, fibre or the rest of a meal. Use it when you are on the move, then eat properly later.
Should I eat carbohydrate after strength training?
Yes, a moderate amount. You do not need as much as after a long run or ride, but a little helps you train well again tomorrow.
Can my post workout meal be high in fibre?
Yes. After training is one of the best times for oats, wholegrains, legumes and vegetables.
When to get it checked
If you are always flat in sessions or struggling to back up from one day to the next, see an exercise physiologist. We will look at your training load, sleep and eating together.