Nutrition & supplements
What should you eat after a workout for recovery?
Protein, carbs and optional BCAA after training — honest recovery math, not hype.
Quick answer
Post-workout nutrition is simpler than supplement ads suggest: total daily protein (1.6–2.2 g/kg for active people) drives muscle repair more than any single shake timing. The post session window matters mainly for glycogen if you train again within 24 h — not because BCAA powder is magic.
- Protein after training
- 19 g
- Daily protein target
- 120–165 g
- Daily reference
- 120–165 g/day (1.6–2.2 g/kg)
- Carbs to replenish
- 38 g
- BCAA (optional)
- 8 g (2:1:1 ratio; redundant if protein is adequate)
Recovery is driven mainly by total daily protein, carbs after hard work and sleep — not BCAA alone. Supplements only fill gaps your meals do not cover.
How it works
This calculator gives three honest blocks: protein grams after training, carbs to replenish by intensity, and optional BCAA (~0.1 g/kg) with the caveat that complete protein already contains those amino acids. Food first; powder fills gaps. Compare whey protein powder only if your meals do not hit the daily target.
Frequently asked questions
How much protein after a workout?+
Rough guide: 0.25–0.4 g/kg body weight in the meal or shake after training — e.g. 75 kg × 0.3 ≈ 22 g protein. That is one large chicken breast or a scoop of whey, not four scoops.
Do I need BCAA if I eat enough protein?+
Usually no — whey, meat, eggs and dairy already provide leucine, isoleucine and valine. BCAA supplements add little when daily protein is on target; they are mainly relevant for very low protein diets or training fasted.
How many carbs after weights vs cardio?+
Hard endurance or two-a-days need more carbs (up to ~1 g/kg in the post meal). Typical strength sessions are fine with 0.5 g/kg unless you are depleted — rice, fruit or maltodextrin if the next session is soon.
Is the 30-minute anabolic window real?+
It is wider than marketing claims — several hours if daily protein is adequate. Prioritize total intake and sleep; do not stress if dinner is 90 minutes after the gym.
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