In 30 seconds
- After training, aim for 20-40 g of protein at your next meal, or about 0.3 g per kilo of body weight.
- If you train once a day, there is no rush with carbohydrates: with your normal meals, glycogen returns to normal within 24 hours.
- If you train again in less than 8 hours, have 1-1.2 g of carbohydrate per kilo per hour for the first 4 hours.
- A plate with 150 g of turkey and 70 g of rice gives you about 38 g of protein and 60 g of carbohydrate.
A meal with 20-40 g of protein, a portion of carbohydrate to match the training you have done, and water. Nothing more complicated is needed. The amount of carbohydrate and how urgent it is depend on just one thing: when you train next.
What your plate needs
- Protein, to start repairing and building muscle.
- Carbohydrates, to replenish glycogen, your muscles' energy store.
- Water and a little salt, to replace what you have sweated out.
Protein per serving
How much protein in your post-training meal
Protein: 20-40 g
The International Society of Sports Nutrition (ISSN) estimates that about 10 g of essential amino acids, the amount in a serving of 20-40 g of protein, maximally stimulates muscle protein synthesis. It also recommends spreading the day's protein over servings roughly every 3 hours 2.
The position stand of the US and Canadian nutrition and sports medicine societies expresses it per kilo: 0.3 g per kilo of body weight after key sessions and every 3-5 hours, across several meals 1. For a 75 kg person, that is about 23 g.
How much protein do you need over the whole day? Work it out with our protein calculator.
Carbohydrates after training
Any rush for carbohydrates? It depends on your next session
Carbohydrates: depending on your next session
This is the key point many people overlook:
- If you train once a day, there is no rush. With a lighter training day and an adequate diet, glycogen returns to normal within 24 hours 1. Even after it has been fully depleted, it is restored within that time even if the carbohydrates come later 3.
- If you train again in less than 8 hours, there is a rush. The recommendation is 1-1.2 g of carbohydrate per kilo per hour for the first 4 hours, in small, frequent servings 1. For 70 kg, that is 70 to 84 g per hour.
What counts most is the daily total. It ranges from 3-5 g per kilo with light training to 8-12 g per kilo with more than 4-5 hours of training a day 1. You will find all the figures in carbohydrates after training and glycogen recovery.
When to eat?
If you ate in the hours before training, there is no need to rush to eat the moment you finish. Your next normal meal will do.
The exception is training fasted. If you start training more than 3-4 hours after your last meal, the recommendation is to have at least 25 g of protein as soon as you finish 3. We tell you more in protein before or after training.
Meal ideas, with their grams
These dishes reach the recommended protein with foods from any kitchen 4 5 6 7 8 9:
| Meal | Protein | Carbohydrate |
|---|---|---|
| 150 g of turkey with 70 g of rice (uncooked weight) | 38 g | 60 g |
| 70 g of lentils (dry weight) with 2 eggs | 31 g | 38 g |
| 3-egg omelette, 1 banana and 1 glass of whole milk | 30 g | 32 g |
| 70 g of rice (uncooked weight) with 3 eggs and 1 banana for dessert | 27 g | 81 g |
| Shake: 1 scoop of protein, 1 glass of whole milk and 1 banana | 30 g | 32 g |
Our own calculation using the food fact sheets of the Spanish Nutrition Foundation (data from Moreiras et al., 2013): 225 g glass of milk, 64 g egg and 160 g banana. The shake's carbohydrates do not include those in the scoop. Approximate values.
A few pointers for reading the table:
- One 64 g egg provides about 7 g of protein 6.
- 150 g of turkey without skin, almost 33 g 4.
- 70 g of rice uncooked weight, a normal plateful, about 60 g of carbohydrate 5.
- 70 g of lentils dry weight provide about 17 g of protein and 38 g of carbohydrate at the same time 9.
- A 225 g glass of whole milk, about 7 g of protein and 11 g of carbohydrate 7.
- A 160 g banana, about 21 g of carbohydrate 8.
Round off the plate with vegetables and a little olive oil.
Depending on how you train
- Strength training in the evening: a dinner with protein, such as the rice with turkey or the lentils with egg.
- Easy run or long bike ride in the morning: a breakfast with more carbohydrate, such as the rice with eggs and banana, or the omelette with banana and milk.
- Two sessions on the same day: start right after you finish with something quick, such as the shake, and continue with small servings every hour until your next meal.
- Fasted: eat as soon as possible, with at least 25 g of protein.
Rehydrating
How much to drink after training
Do not forget to drink
After training, the recommendation is to replace 125 to 150% of the fluid you have lost: 1.25 to 1.5 litres for every kilo the scales go down. And do not cut back on salt at that meal, especially if you have sweated a lot 1. You will find the complete guide in how to rehydrate after training.
If you do not have time to eat
That is what the shake is for. Our Gourmet Isolate Protein is chocolate-flavoured whey protein isolate: a 25 g scoop provides about 21 g of protein, and the full 50 g serving 42.8 g, with 0.2 g of sugars.
Mix it with milk and a banana and you have a recovery meal in a minute. “Protein contributes to a growth in muscle mass.” “Protein contributes to the maintenance of muscle mass.” 10 A varied and balanced diet and a healthy lifestyle are important. It contains milk and soya.
Frequently asked questions
What should you eat after training?
A meal with 20-40 g of protein, a portion of carbohydrate that depends on the training you have done, and water. For example, 150 g of turkey with 70 g of rice provides about 38 g of protein and 60 g of carbohydrate.
How much protein should you have after training?
Between 20 and 40 g, or about 0.3 g per kilo of body weight. For a 75 kg person, at least about 23 g. After that, repeat similar servings every 3-5 hours.
Do you need carbohydrates after training?
Yes, but how urgent it is depends on your next session. If you train once a day, your normal meals replenish glycogen within 24 hours. If you train again in less than 8 hours, have 1-1.2 g per kilo per hour for the first 4 hours.
How long after training should you eat?
If you ate in the hours beforehand, there is no strict clock. If you trained fasted or more than 3-4 hours after your last meal, eat as soon as possible and include at least 25 g of protein.
Sources
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet. 2016;116(3):501-528. View publication
- Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. View publication
- Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013;10:5. View publication
- Spanish Nutrition Foundation (FEN). Food market: “Turkey” fact sheet. Data from the Food composition tables by Moreiras et al., 2013. View publication
- Spanish Nutrition Foundation (FEN). Food market: “Rice” fact sheet. Data from the Food composition tables by Moreiras et al., 2013. View publication
- Spanish Nutrition Foundation (FEN). Food market: “Egg” fact sheet. Data from the Food composition tables by Moreiras et al., 2013. View publication
- Spanish Nutrition Foundation (FEN). Food market: “Whole milk” fact sheet. Data from the Food composition tables by Moreiras et al., 2013. View publication
- Spanish Nutrition Foundation (FEN). Food market: “Banana” fact sheet. Data from the Food composition tables by Moreiras et al., 2013. View publication
- Spanish Nutrition Foundation (FEN). Food market: “Lentils” fact sheet. Data from the Food composition tables by Moreiras et al., 2013. View publication
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
