Part of our Workout Recovery guide library.
Short answer: After a workout, have a meal or snack with about 20 to 40 grams of high-quality protein, some carbohydrate, and enough fluid to replace what you sweated out. Over the whole day, most active people do well with 1.4 to 2.0 grams of protein per kilogram of body weight, spread across meals every 3 to 4 hours; that matters more than racing to eat within 30 minutes. Fast carbohydrate refueling only becomes a priority if you will train hard again within about 4 hours.
What you eat after training helps your muscles repair, refills the energy you used and rehydrates you. Here is how much protein and carbohydrate sports nutrition position stands recommend, whether timing matters, easy post-workout meals and snacks, and where foods for soreness fit in.
What you'll learn
- How much protein to eat after a workout, and across the day
- When carbohydrate timing matters, and when it does not
- Whether there is really a 30-minute "anabolic window"
- Easy post-workout meal and snack ideas, and foods for sore muscles
What to eat after a workout: the short version
- Protein: about 20 to 40 g, or 0.25 to 0.40 g per kg of body weight, from a high-quality source (Kerksick et al., 2017).
- Carbohydrate: enough to refill what you used; more after long or hard endurance sessions (Jäger et al., 2017).
- Fluid: replace what you lost in sweat (ACSM, 2007).
- The rest of the day: keep eating protein every 3 to 4 hours to reach your daily total (Kerksick et al., 2017).
How much protein after a workout?
The International Society of Sports Nutrition (ISSN) recommends about 0.25 g of high-quality protein per kg of body weight per meal, or 20 to 40 g, with 700 to 3,000 mg of leucine, an amino acid that helps switch on muscle building (Jäger et al., 2017). Its nutrient-timing position stand gives a range of 0.25 to 0.40 g/kg every 3 to 4 hours (Kerksick et al., 2017).
| Body weight | Protein per meal (0.25–0.40 g/kg) | Protein per day (1.4–2.0 g/kg) |
|---|---|---|
| 60 kg (132 lb) | 15–24 g | 84–120 g |
| 80 kg (176 lb) | 20–32 g | 112–160 g |
| 100 kg (220 lb) | 25–40 g | 140–200 g |
For the day as a whole, 1.4 to 2.0 g/kg is enough for most people who exercise (Jäger et al., 2017). More is not always better: in a meta-analysis of 49 trials, extra protein added no further gains in lean mass above about 1.6 g/kg a day (Morton et al., 2018). Whole foods can cover these needs; protein shakes are a convenience, not a requirement (Jäger et al., 2017).
The ISSN position stands were written by researchers, many of whom disclose funding from or roles with supplement companies, so treat them as a useful guide rather than the last word.
Do you need carbs after a workout?
Carbohydrate refills glycogen, the fuel stored in your muscles, and long or high-volume sessions use the most. Endurance athletes in particular should focus on eating enough carbohydrate (Jäger et al., 2017).
Timing matters most when you have little time between sessions. If you need to recover within about 4 hours, the ISSN suggests about 1.2 g of carbohydrate per kg per hour, or about 0.8 g/kg per hour of carbohydrate with 0.2 to 0.4 g/kg per hour of protein (Kerksick et al., 2017). Outside of that situation, as long as your daily carbohydrate intake matches your training, the exact timing becomes much less important (Kerksick et al., 2017).
Is there a 30-minute "anabolic window"?
Not a strict one. Eating high-quality protein anywhere from right after training to about 2 hours later strongly stimulates muscle building (Kerksick et al., 2017), and benefits come from eating protein either before or after a workout (Jäger et al., 2017). What matters most is reaching your total daily protein, spread across the day (Kerksick et al., 2017). If you trained on an empty stomach, eating sooner makes more sense.
Training in the evening? The ISSN notes that 30 to 40 g of casein protein before sleep, for example from milk-based foods such as cottage cheese, increases muscle protein building overnight (Jäger et al., 2017).
Rehydrate
Sweat losses vary a lot from person to person. Weighing yourself before and after exercise is a simple way to estimate how much fluid you lost, and the goal afterward is to replace that fluid and its electrolytes (ACSM, 2007). For most everyday workouts, water with a meal or snack is enough; long sessions in the heat may call for a drink with electrolytes.
Post-workout meal and snack ideas
Pair a protein source with a carbohydrate. Choose whole-food proteins that provide all the essential amino acids (Jäger et al., 2017). Some easy options:
| Meal or snack | Protein from | Carbohydrate from |
|---|---|---|
| Greek yogurt bowl | Greek yogurt | Fruit and granola |
| Eggs on toast | Eggs | Whole-grain toast |
| Chicken, rice and vegetables | Chicken | Rice |
| Tofu or tempeh stir-fry | Tofu or tempeh | Noodles or rice |
| Tuna or salmon sandwich | Fish | Bread |
| Smoothie | Milk, yogurt or protein powder | Banana and berries |
| Cottage cheese with fruit | Cottage cheese | Fruit |
| Bean and cheese burrito | Beans and cheese | Tortilla |
Check labels or a nutrition database to see how much protein your portion actually provides, and adjust toward the 20 to 40 g range.
Foods and supplements for sore muscles
Food helps muscles repair, but no food makes soreness disappear. An umbrella review of 53 meta-analyses rated the evidence as moderate for a few options, including curcumin, branched-chain amino acids (BCAAs) and anthocyanins such as those in tart cherry (Talebi et al., 2024). Results for curcumin are mixed: two meta-analyses found modest reductions in soreness (Fang & Nasir, 2021; Beba et al., 2022), while a third found no statistically significant effect (Oxley & Peart, 2024).
For more, see what helps sore muscles after a workout and tart cherry, omega-3s and other recovery tools.
Who may need more attention to protein
Older adults may get less from protein supplements: in the meta-analysis above, the extra lean-mass gain from protein supplementation shrank with age (Morton et al., 2018). People eating far less than usual, including those on GLP-1 medications, also need to plan protein carefully; see GLP-1 muscle loss: how to keep muscle. If you have kidney disease or another medical condition, ask your provider or a registered dietitian before raising your protein intake.
Common myths (quick reality check)
Myth: You must eat within 30 minutes or you lose your gains. Reality: Protein eaten from right after training up to about 2 hours later works well, and your total daily protein matters most.
Myth: More protein always means more muscle. Reality: In a meta-analysis of 49 trials, lean-mass gains leveled off above about 1.6 g of protein per kg a day.
Myth: Protein is all that matters after a workout. Reality: Carbohydrate refills muscle fuel, especially after long or hard sessions, and fluids replace sweat losses.
Frequently asked questions (FAQ)
What should I eat after a workout?
A meal or snack with about 20 to 40 grams of high-quality protein plus some carbohydrate, such as Greek yogurt with fruit, eggs on toast or chicken with rice, along with enough fluid to rehydrate.
How much protein should I eat after a workout?
About 20 to 40 grams, or 0.25 to 0.40 grams per kilogram of body weight. Over the day, 1.4 to 2.0 g/kg is enough for most people who exercise.
What are the best foods for muscle recovery?
Protein-rich foods such as eggs, Greek yogurt, cottage cheese, fish, chicken, tofu and beans, paired with carbohydrate sources such as fruit, rice, bread or oats.
Should I eat carbs after a workout?
Yes, especially after long or intense sessions. If you train again within about 4 hours, eat carbohydrate soon after; otherwise your total daily intake matters more than exact timing.
How soon after a workout should I eat?
Within about 2 hours works well for most people. Eat sooner if you trained on an empty stomach or have another session later the same day.
Do I need a protein shake after a workout?
No. Whole foods can meet your protein needs. A shake is simply a convenient option when a meal is not practical.
What should I eat after an evening workout?
A normal dinner with protein works well. Some research suggests 30 to 40 grams of casein protein before bed, for example from cottage cheese, supports overnight muscle repair.
Related guides
- What helps sore muscles after a workout?
- Should you work out with sore muscles?
- Turmeric vs tart cherry, omega-3s and ice baths
- How much curcumin for muscle recovery, and when
- GLP-1 muscle loss: how to keep muscle
Disclaimer and when to seek help
This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your health care provider or a registered dietitian before making big changes to your diet, especially if you have kidney disease, diabetes or another medical condition, or are pregnant.
References
- Jäger R, et al. "International Society of Sports Nutrition Position Stand: protein and exercise." Journal of the International Society of Sports Nutrition, 2017;14:20. doi:10.1186/s12970-017-0177-8
- Kerksick CM, et al. "International society of sports nutrition position stand: nutrient timing." Journal of the International Society of Sports Nutrition, 2017;14:33. doi:10.1186/s12970-017-0189-4
- Morton RW, et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British Journal of Sports Medicine, 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608
- American College of Sports Medicine; Sawka MN, et al. "Exercise and fluid replacement." Medicine & Science in Sports & Exercise, 2007;39(2):377-390. doi:10.1249/mss.0b013e31802ca597
- Talebi S, et al. "Nutritional interventions for exercise-induced muscle damage: an umbrella review of systematic reviews and meta-analyses of randomized trials." Nutrition Reviews, 2024;82(5):639-653. doi:10.1093/nutrit/nuad078
- Fang W, Nasir Y. "The effect of curcumin supplementation on recovery following exercise-induced muscle damage and delayed-onset muscle soreness: a systematic review and meta-analysis of randomized controlled trials." Phytotherapy Research, 2021;35(4):1768-1781. doi:10.1002/ptr.6912
- Beba M, et al. "The effect of curcumin supplementation on delayed-onset muscle soreness, inflammation, muscle strength, and joint flexibility: A systematic review and dose-response meta-analysis of randomized controlled trials." Phytotherapy Research, 2022;36(7):2767-2778. doi:10.1002/ptr.7477
- Oxley RA, Peart DJ. "The effect of curcumin supplementation on functional strength outcomes and markers of exercise-induced muscle damage: a systematic review and meta-analysis." Nutrition and Health, 2024;30(1):77-92. doi:10.1177/02601060231186439
