Glossary
Post-Workout Nutrition
Updated February 28, 2026
Post‑Workout Nutrition supports repair and glycogen replenishment, especially when paired with Pre-Workout Nutrition.
Targets
| Item | Guide |
|---|
| Protein | ~0.3–0.4 g/kg within 0–2 hours |
| Carbs | Higher after longer or harder sessions |
| Fluids | Rehydrate to baseline with electrolytes as needed |
Immediate priorities by session
| Session type | Window and focus |
|---|
| Fast resistance block | 30 to 60 minute window with lean protein anchor |
| Long endurance block | protein plus carbohydrate spread across two feeds |
| Mixed conditioning | keep protein consistent and raise carbs in first feed |
Recovery templates and duration
| Level | Template | Expected effect |
|---|
| Minimal | one protein meal plus fluid | stabilizes next-day readiness |
| Moderate | protein plus carb and hydration | supports same-day training flow |
| High | split protein and carb across two meals | better for heavy session recovery |
Diminishing-return threshold
| Pattern | Rule |
|---|
| Repeated high-calorie recovery when output is low | hold intake at minimum protein-first point |
| Session density does not rise after 2 to 3 days of added carbs | maintain same protein and avoid repeated overfeeding |
Total daily intake remains the primary driver of results, but protein timing, nutrient timing, and recovery time shape how quickly performance returns.