Your post-workout meal can make or break your recovery. Eat the right combo of nutrients, and you’ll rebuild muscle, restore energy, and bounce back faster. Miss the mark, and you’ll feel flat, sore, and under-recovered.
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Still sore days after training? Your post-workout nutrition might be the problem. Let a coach dial in your timing, macros, and meals — start here.
The “anabolic window” isn’t as small as once believed — but eating within 60 minutes is still ideal. If you trained fasted or had a long session, aim for within 30 minutes.
✅ Protein: 20–40g from whey, chicken, eggs, or Greek yogurt
✅ Carbs: 40–80g from rice, fruit, oats, or potatoes
❌ Fat: Keep low — fat slows digestion, which you don’t want immediately post-lift
Not necessarily. Whole foods work great. But whey isolate is fast-digesting, convenient, and complete. Add creatine (3–5g) post-lift if you use it — it pairs well with carbs and protein.
If you’re in a calorie deficit, post-workout nutrition is even more critical. You’re more catabolic — so protein and carbs help preserve muscle and support recovery. Just scale portions to your needs.
Some research even suggests timed post-lift meals enhance fat loss by improving adherence and recovery.
You miss out on recovery, muscle repair, and performance improvements. You might feel sluggish or sore longer than necessary.
Yes — especially after tough sessions. Try a liquid meal like a shake and fruit if solids feel heavy.
You *can*, but it’s not ideal. Quality carbs and protein will fuel better results and recovery long term.
Want more lifter-focused nutrition strategies? Browse the full Iron Alliances nutrition hub.
Your coach at Iron Alliances will guide your post-workout nutrition, recovery, and overall strategy so every lift counts.