Post-Workout Recovery Nutrition Playbook

What to eat after training, and how to stop guessing at the timing.

Who this is for: Anyone training consistently who wants a simple post-workout routine.

1
Aim for protein within a few hours
The exact 30-minute "anabolic window" is overstated, what matters more is getting 25–40g of protein within a few hours of training.
2
Don’t skip carbs after hard sessions
Harder or longer sessions burn through your body’s stored carb fuel, pairing carbs with protein post-workout speeds up how you feel the next day.
3
Scan the meal, don’t skip logging it
Post-workout meals are exactly the ones people forget to log, a quick photo scan keeps your daily totals honest.
4
Review the pattern weekly
Check whether your post-workout habits are consistent across the week, not just on days you remember to plan ahead.

Ready to run this playbook?

For yourself

Track your own meals, free

Snap a photo of your plate and see calories and protein. No card needed.

For trainers, dietitians and gyms

Try it with your clients

See what they eat and whether they trained, every day. 14 days free, no card. Clients use it free.