W

Summary

Eating after a workout is important for promoting muscle protein synthesis (MPS), or the production of new muscle.

Eating high-quality carbohydrates and healthy protein sources after training is crucial for building muscle. However, the ratio of these macronutrients will vary depending on the type of workout you just performed.

For example, after an endurance (aerobic) workout such as running or cycling, research shows you should aim for a roughly 3:1 carb-to-protein ratio4. This is because cardio workouts expend more energy (calories) but break down less muscle tissue than strength training.

Conversely, you can adjust this ratio to 2:1 carbs to protein after completing a strength-training session. While lifting weights doesn’t burn as many calories as running, it breaks down more muscle tissue, meaning amino acids (the building blocks of protein) are required for MPS and muscle growth2 post-workout.

Summary

Everyone should consume high-quality carbohydrates and healthy protein sources after training. However, the ratios will depend on the type of workout you just did. Cardio workouts typically require more carbs to build muscle (3:1 carb-to-protein) compared to strength-training sessions (2:1 carb-to-protein).

Consuming protein after a workout is essential to support muscle growth and repair.

For a quick refresher, protein is made up of 20 amino acids5, nine of which are essential (meaning you need to obtain them through diet because they’re not produced in the body). Specifically, the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine are important for muscle growth because they’re broken down in your muscle tissue2 instead of the liver like other essential amino acids.

Summary

Protein is essential for muscle growth and repair. Leucine is an especially important amino acid, as it can significantly enhance MPS and promote muscle growth. In general, aim for 100 grams of protein per day, with roughly 25 to 30 grams per meal—especially following a tough workout.

There’s a misconception in the nutrition and fitness world that you need to eat meat to build muscle, but this is far from true. You can still build muscle and reap the benefits of strength training if you’re vegetarian or vegan.

While plant protein has less of an anabolic effect9 than animal protein on average, all plants contain amino acids and are beneficial for muscle growth. Plus, plant protein sources contain other essential nutrients, such as fiber, vitamins, and minerals, that are excellent for overall health and support muscle growth.

“Vegans and vegetarians can meet protein goals by eating plants alone,” says Palinski-Wade. “However, because plants often contain less protein than animal sources, it’s important to balance a vegetarian diet to ensure adequate protein is consumed. Beans, legumes, quinoa, nuts, and seeds can all be great plant-based ways to boost protein.”

As far as leucine in plant versus animal products is concerned, Layman previously gave this example: “In whey protein, leucine is about 12%, so 23 grams of whey protein isolate will trigger it. Whereas in soy protein isolate, it’s about 7.8%, so now you need 33 or 34 grams.” This means that plant-based eaters may need to eat more total protein (and more total calories) to reach that all-important leucine threshold for muscle growth.

Besides protein, there are plenty of other nutrients that are important to consume post-workout. For example, carbs can enhance performance10 in both endurance and strength training. Also, the complex carbs in whole grains, legumes, fruits, and vegetables provide your body with the energy required to perform during exercise.

Another macronutrient you shouldn’t neglect after working out is fat. Healthy monounsaturated and polyunsaturated fats increase HDL “good” cholesterol levels, which can increase growth hormone production 11and create more amino acids for building muscle tissue.

Staying hydrated and maintaining electrolyte balance (e.g., sodium, potassium, chloride, magnesium) are also important post-workout. Since water makes up approximately 76% of your muscle mass12, it makes sense that you’d need plenty of this fluid for proper muscle function. In addition, when recovering after an intense workout, it’s vital to replenish electrolytes for repair and hydration.

For example, electrolytes such as calcium are essential for helping build tissue13. Additionally, sodium helps maintain proper water balance14 inside and outside your body’s cells.

Getting enough calories is another critical component of muscle growth. “To gain muscle, you need adequate calories to support growth. So, make sure you’re meeting your calorie needs daily along with your protein needs to promote muscle gains,” says Palinski-Wade.

Summary

Carbs and fats are important to a post-workout meal, in addition to protein. Staying hydrated and maintaining electrolyte balance (e.g., sodium, potassium, chloride, magnesium) is also vital after exercise.

For years, research has indicated that you need to eat within your anabolic window15 of 30 to 120 minutes after a workout to optimize muscle growth and repair. However, recent studies16 have concluded that consuming 25 to 30 grams of high-quality protein in meals throughout the day is what’s important for building muscle. Therefore, as long as you spread enough daily protein across three or four meals a day, meal timing does not matter as much and you don’t have to worry about cramming in food right after a workout.

The one caveat is if you like to exercise at night since eating too close to bedtime can make it more difficult to fall asleep. “If working out in the evening, plan to allow for two hours post-workout refuel to digest before bed when possible,” Palinski-Wade advises. “If that’s not an option, refuel with liquid protein and carbs such as a protein shake to promote quicker digestion and prevent it from impacting your sleep.”

• Brown rice and beans: Combining rice and beans post-workout is a good idea since rice is low in the amino acid lysine17, while beans are rich in it. Conversely, beans don’t have high amounts of the amino acid methionine, while rice does.
• Peanut butter on whole wheat toast: Peanut butter lacks methionine, but whole wheat bread has it. Whole wheat bread is low in lysine and threonine, while peanut butter has plenty.
• Legumes: Lentils, peas, chickpeas, and beans can all be great post-workout fuels.
• Whole grains: Think brown or wild rice, oats, barley, and buckwheat.
• Eggs and lean meats: Animal proteins have high leucine content that spurs MPS. When shopping for them, opt for regenerative-raised options when possible.
• Soy-based foods: Tofu, tempeh, and edamame are all examples of complete plant proteins.
• Nuts and seeds: Walnuts, almonds, cashews, Brazil nuts, pistachios, and hazelnuts pack a nutritional punch.
• Seitan: Seitan is a great protein source made from wheat (not soy) and therefore should be avoided on gluten-free diets.

• Added sugars: Sugary sodas, breakfast cereals, cakes, pastries, ice cream, milkshakes
• Saturated fat: Red meat, full-fat dairy
• Refined grains: White flour, white bread, white rice
• Ultra-processed ingredients: Processed meats and prepackaged frozen meals