Post-workout nutrition: optimizes recovery and glycogen replenishment
After an intense workout, whether strength, endurance, or high-intensity, what you eat—and when you eat it—directly impacts muscle recovery, muscle protein synthesis, and glycogen replenishment. In this practical guide in Spanish, we'll explain the science behind post-workout nutrition, macronutrient recommendations, timing strategies, evidence-based supplements, and sample meals and plans for different goals.
Index
- Why is post-workout nutrition important?
- How muscle recovery and glycogen replenishment work
- Macronutrients: proteins, carbohydrates, and fats
- Hydration and electrolytes
- Supplements with useful evidence
- Strategies according to objective: hypertrophy, performance, fat loss
- Choices for vegans and people with dietary restrictions
- Examples of meals, smoothies, and plans
- FAQ and common mistakes
- Scientific resources and references
- Recommended products from Foodelis
Why is post-workout nutrition important?
The post-workout period is a physiological window in which several processes converge: sensitivity to amino acids to stimulate muscle protein synthesis (MPS), activation of glucose uptake to replenish muscle and liver glycogen, and replacement of lost fluids and electrolytes. Optimizing intake during this period helps to:
- Maximize muscle protein synthesis and repair micro-tears.
- Replenish glycogen stores, essential for performance in future sessions.
- Reduce muscle damage and delayed fatigue.
- Improve adaptations to training in the medium and long term.
Scientific evidence (e.g., the position of the International Society of Sports Nutrition, 2017 and recommendations from sports organizations) supports a strategy based on sufficient protein, carbohydrates according to volume and intensity, and attention to hydration.
How muscle recovery and glycogen replenishment work
When you train intensely: muscle fibers suffer micro-tears, glycogen stores decrease, and a temporary catabolic state occurs. Effective recovery requires:
- Stimulate muscle protein synthesis (MPS) through essential amino acids —especially leucine— in the blood.
- Provide carbohydrates to replenish muscle and liver glycogen; the rate of replenishment depends on the amount of carbohydrates, the type (fast vs slow absorption) and the presence of proteins.
- Rehydrate and replenish electrolytes (sodium, potassium, magnesium) lost through sweat.
Protein synthesis and glycogen replenishment can overlap: a combination of fast-digesting proteins (e.g., whey) and carbohydrates tends to optimize both processes after demanding workouts.
Macronutrients: how much and when
Protein: the priority for muscle repair
The general recommendation for active individuals and athletes is to consume between 1.4 and 2.0 g/kg of body weight per day, adjusted according to training volume and goals (fat loss, muscle gain, maintenance). For the post-workout window, the practical objectives are:
- Consume 20–40 g of high-quality protein in your post-workout meal.
- If you are very large (e.g. >90–100 kg) or do very intense sessions, 40 g may be more appropriate.
- Distributing protein evenly throughout the day (every 3–4 hours) promotes chronic protein synthesis.
Source and quality: Proteins with a complete profile of essential amino acids (branched-chain amino acids, leucine), such as whey, casein, egg, and animal proteins, are generally more effective at stimulating MPS. Plant-based proteins can achieve similar results if properly combined and provided in larger quantities or through added essential amino acids.
Carbohydrates: replenish glycogen according to volume
The recommended amount of carbohydrates depends on energy expenditure and the time until the next session:
- If you have another intense session in less than 8 hours, aim for 1–1.2 g/kg/hour of carbohydrates in the first 4 hours to maximize glycogen synthesis.
- If the next session is >24 hours, 3–7 g/kg/day in total may be sufficient, adjusted to the sport and volume.
- For strength training sessions separated by >24 hours, moderate amounts (30–50 g of carbohydrates with protein) usually cover recovery and growth needs.
Carbohydrate type: High glycemic load carbohydrates (glucose, dextrose, maltodextrin) replenish glycogen faster than fructose alone; a mixture of glucose + fructose can optimize absorption if large amounts are consumed within a few hours.
Fats: don't overdo it right after training
Fats don't completely inhibit nutrient digestion, but a very high-fat meal can slow the absorption of carbohydrates and proteins. In most cases, it's best to prioritize carbohydrates and proteins immediately afterward and reintroduce healthy fats in the following meal.
Hydration and electrolytes
Fluid replacement begins by measuring approximate losses. A rule of thumb:
- Weigh yourself before and after training: every 0.5 kg lost ≈ 500 ml of fluid lost.
- Replace with 125–150% of the lost volume over the next 2–4 hours to compensate for urine and restore hydration.
- If there is heavy sweating or long sessions, add sodium and potassium (electrolyte replenishment drinks or salty foods) to accelerate retention and recovery.
Avoid drinking excessive amounts of water without electrolytes if the session was long and involved a lot of sweating; a lack of sodium can cause hyponatremia in extreme cases.
Supplements: which ones have evidence and how to use them
Not all supplements are equally effective. Here's a summary of those with the strongest scientific backing and practical recommendations:
Protein powder (whey, casein, vegetable protein)
Whey protein is fast-digesting, rich in leucine, and very effective at stimulating muscle protein synthesis after training. Casein is slower-digesting and useful before bed to maintain a sustained supply. If you are lactose intolerant, plant-based protein blends (pea and rice) and proteins enriched with essential amino acids (EAAs) can be alternatives.
Practical use: 20–40 g of whey protein 20–60 minutes post-workout. Example product: Foodelis Whey Isolate (see label for dosage).
Essential amino acids (EAAs) and BCAAs
Essential amino acids (EAAs) contain all the amino acids necessary for protein synthesis; branched-chain amino acids (BCAAs) (leucine, isoleucine, valine) are among them. Evidence shows that complete EAAs stimulate protein synthesis (PSS), while BCAAs alone are less effective if not consumed in conjunction with other EAAs.
Practical use: If you're not taking protein powder, 5–10 g of EAAs can help stimulate post-workout muscle soreness (MPS). If you're taking a quality protein shake, extra EAAs are usually not necessary.
Creatine monohydrate
Creatine is one of the most researched supplements and improves recovery, strength, and the ability to perform intense repetitions. It's not strictly a post-workout supplement, but combining a daily dose with carbohydrates and/or protein can aid its absorption.
Practical use: 3–5 g/day (optional loading phase: 20 g/day divided into 4 doses for 5–7 days). Recommended product: Foodelis Creatine Monohydrate .
HMB (beta-hydroxy-beta-methylbutyrate)
HMB can reduce muscle damage and accelerate recovery in some contexts, especially for beginners or during periods of very intense training. The benefit is less pronounced in experienced athletes who already consume sufficient protein.
Practical use: 3 g/day divided into 2–3 doses.
Beta-alanine
It is used to delay the onset of fatigue during high-intensity exercise by increasing intramuscular carnosine levels. Its effect is not immediate: it requires several weeks of consistent use. It is not specifically for post-workout use, but its continued use improves performance in repeated intense sets.
Some studies suggest that tart cherry juice may reduce delayed onset muscle soreness (DOMS) and speed up recovery. However, the evidence is more limited and the effects vary.
Electrolytes and recovery drinks
Drinks that combine carbohydrates, protein, and electrolytes are practical after long sessions or multiple sessions in a day. They may include sodium, potassium, and sometimes magnesium to replenish losses through sweat.
Strategies according to objective
Hypertrophy and strength
- Protein: 1.6–2.2 g/kg/day. Post-workout: 20–40 g of high-quality protein.
- Carbohydrates: 3–6 g/kg/day depending on volume; 30–60 g in the post-workout meal if there is no additional session on the same day.
- Creatine: 3–5 g/day (constant).
- Timing: Prioritize a high-protein meal within 1–2 hours if you don't have a shake immediately.
Endurance (cycling, long-distance running)
- Carbohydrates: 6–10 g/kg/day or more depending on training hours. Immediate post-workout: 1–1.2 g/kg/hour in the first 4 hours if another session is soon.
- Protein: 1.2–1.8 g/kg/day. 15–25 g of post-workout protein helps with repair and recovery.
- Hydration and electrolytes: prioritize according to losses through sweat.
Fat loss while maintaining muscle mass
- Maintain high protein intake: 1.6–2.4 g/kg/day to preserve lean mass.
- Moderate reduction of carbohydrates; prioritize carbohydrates around training to maintain energy and glycogen replenishment.
- Combine resistance and strength training to prevent muscle loss.
Options for vegans and people with dietary restrictions
Plant-based proteins (pea, soy, rice) can be equally effective if the total amount of essential amino acids is adequate. Some tips:
- Consume 25–40 g of plant protein post-workout; it may be necessary to increase the amount compared to animal protein.
- Use protein blends or vegetable proteins enriched with leucine or EAAs.
- Combine fast-absorbing carbohydrates with plant-based protein to replenish glycogen and stimulate MPS.
Practical examples: post-workout meals and shakes
Here are your options based on available time, preferences, and goal.
Quick shakes (0–30 minutes post-workout)
- Whey + banana: 30g Whey Isolate, 1 banana, 250–300ml water or plant-based milk. ~30–40g protein, 30–40g carbohydrates.
- Fast vegan: 35g Foodelis Vegan Protein, 1 cup of red berries, 200–300ml of water. Add 5g of creatine if using.
- Recovery drink: 1 scoop of Foodelis Recovery Drink prepared with water (follow the label). Includes electrolytes and carbohydrates.
Complete meals (30–120 minutes post-workout)
- Chicken breast + brown rice + sauteed vegetables: 150–200 g chicken breast, 1 cup cooked rice, 1–2 cups vegetables.
- Salmon bowl: 120–150g salmon, 1 cup quinoa, avocado, vegetables. Add a piece of fruit for more carbohydrates.
- Scrambled eggs with wholemeal bread and banana: 3 eggs, 2 slices of wholemeal bread, 1 banana.
Snacks if you're not hungry
- Greek yogurt with honey and oats (20–25 g protein).
- Small protein shake with water and 20–30g of carbohydrates (gels, bar or piece of fruit).
Sample plan for one week (strength athlete)
For guidance, here's an example meal plan for someone who strength trains 4 times a week. Adjust calories and macros to your weight and goals.
- Breakfast: 40g protein (eggs + whites or shake), moderate carbohydrates (oatmeal).
- Pre-workout lunch: 30–40g protein, 50–80g carbohydrates (rice/pasta), vegetables.
- Training: hydration with electrolytes if necessary.
- Immediate post-workout: 30 g Whey + 40 g carbohydrates (banana or maltodextrin) or Foodelis Recovery Drink.
- Meal 1–2 h later: protein 30–40 g, carbohydrates 40–80 g, moderate fats.
- Dinner: 25–35g protein, vegetables, moderate carbohydrates if there is no following session.
- Before bed: casein or cottage cheese if you're looking for greater nighttime anabolism.
FAQ and common mistakes
Is there really a short "anabolic window"?
The idea of a strict 30-minute window is simplistic. Amino acid sensitivity and glycogen replenishment capacity are highest in the first few hours after exercise, but if you've consumed a protein- and carbohydrate-rich meal 1–2 hours before training, the urgency is less. Even so, for intense workouts or multiple sessions in a single day, consuming protein and carbohydrates as soon as possible promotes recovery.
Are BCAAs necessary if I take protein?
If you consume a quality protein shake or a high-protein meal, BCAAs generally don't provide any additional benefit. Complete EAAs are more relevant if complete protein is unavailable.
Can I consume only carbohydrates post-workout if I want to lose fat?
Not recommended: preserving muscle mass requires sufficient protein. If the goal is fat loss, prioritize protein and reduce total carbohydrates, but maintain carbohydrate intake around your workout to sustain performance.
What happens if I don't eat right after training?
A protein-rich meal within two hours is usually sufficient if you ate before training. If you go longer without eating or have repeated sessions, insufficient protein intake can negatively impact recovery and performance.
Practical mistakes to avoid
- Do not prioritize daily protein: distribution matters as much as total.
- Avoid sugary drinks without electrolytes after very long workouts; choose solutions that provide sodium.
- Relying exclusively on supplements instead of real food when it is not necessary.
- Ignoring hydration: many performance problems are related to dehydration and electrolyte imbalance.
Scientific resources and references
The following selection includes publicly accessible documents and reviews or publications recognized by the scientific community:
- International Society of Sports Nutrition. ISSN Position Stand: Protein and Exercise. 2017. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0187-1
- American College of Sports Medicine, Academy of Nutrition and Dietetics. Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise. 2016. (Position of scientific societies on sports nutrition).
- Ivy JL. Postexercise muscle glycogen synthesis: effect of time of carbohydrate ingestion. Am J Clin Nutr. (Classic review on carbohydrate timing).
- Kerksick C, et al. ISSN exercise & protein position stand. J Int Soc Sports Nutr. 2017. (Review of protein and timing).
- Tipton KD and Wolfe RR. Protein and amino acids for athletes. Selected reviews in sports physiology and nutrition.
Always consult primary and up-to-date sources if you want to delve deeper into specific protocols. Be critical of low-quality or industry-funded studies.
Recommended Foodelis products (examples)
If you're looking for practical, high-quality options to implement the recommendations, Foodelis offers several useful products:
-
Foodelis Whey Isolate — fast-absorbing protein for post-workout.
- Foodelis Creatine Monohydrate — pharmaceutical grade creatine to improve strength and recovery.
Always check the labels and recommended dosages. The links are examples, and you should review the exact ingredients before buying.
Note: This article is for informational purposes only and does not replace the evaluation of a healthcare professional or nutritionist. If you have medical conditions, allergies, or specific needs, consult a specialist.
Conclusion: practical rules to apply today
- Prioritize 20–40g of high-quality protein post-workout; adjust to your weight and goals.
- Consume carbohydrates according to volume: 1–1.2 g/kg/h in the first few hours if you need a fast replenishment; otherwise, 30–60 g is sufficient for many strength sessions.
- Stay hydrated and replenish sodium if you sweat a lot; use electrolyte drinks during long workouts.
- Useful supplements: protein powder (whey or vegan), daily creatine, EAAs if complete protein is not available, HMB in specific contexts.
- Distribute the protein throughout the day and adjust total calories according to your goal (hypertrophy, performance, fat loss).
