Carve
Post-Workout Nutrition
Within 0-3 hours, eat 20-40 g protein plus 20-80 g carbs; larger carb doses after long/high-Volume work.
What is post-workout nutrition?
Post-workout nutrition replenishes glycogen and supplies amino acids to repair muscle. It accelerates recovery after hard sessions.
How does it work?
Training depletes glycogen and triggers muscle protein breakdown. Protein provides amino acids for synthesis; carbs restore glycogen and reduce cortisol. Timing matters most when sessions are long, glycogen-depleting, or you train twice daily; otherwise the daily total is key.
Practical application
Have a shake (20-30 g whey) with fruit/rice/oats, or a meal with lean protein and starch. Aim for 0.5-1.2 g/kg carbs if the session was long or another session follows. Pair with fluids/electrolytes as needed. Keep fat moderate to avoid slowing carb uptake when rapid refuel is desired.
- Protein20-40 g high-quality source post-session.
- Carbs20-80 g; higher after long/hard work or two-a-days.
- FluidsRehydrate; include sodium if sweating heavily.
Common mistakes
- Skipping carbs after long sessions, delaying recovery.
- Very high fat immediately post, slowing carb/protein uptake.
- Overemphasizing timing while neglecting daily protein and calories.