FIT-P Tip of the Week: Post workout meal timing

Tip of the Week!

Post Workout Meal Timing

We all understand that as we push our bodies to be healthier, we also need to fuel our bodies to move. We also understand that in order to move well, we need to make sure what we fuel our bodies with the optimal choice. Von Miller once said “you can’t put regular gas in a Ferrari”. No truer words have ever been articulated so well by an outside linebacker.

Nutrition is a major key in overall performance, one major discussion regarding nutrition is around the post training meal timing. Specifically, is it a real thing, how long do I have to do that?

To answer the first question, yes it is a real thing. During your workout, your body uses stored energy in the form of Glycogen to power you through. You also “tear down” your muscles as you go through resistance training as well. So after your workout there is a real deficit and need to replenish what you just lost during training.

Here’s where it gets tricky. There is a myth about how long you have to replenish your body following a workout. Some people will tell you that you only have a 20-45min window to promote anabolism (positive growth), but after that it’s worthless. The truth is protein re-synthesis will increase up to 48hrs following a workout. The key here is to fuel your body with the right stuff to make the most of this.

That is not to say the post-workout meal should be ignored. As stated, you just depleted your body of key nutrients it needs to function well, so you need to put it back. Realistically, you should aim to have a post-workout meal within 1-2 hours following your workout to assist glycogen and protein re-synthesis.

Works Cited

Christopher R. Mohr, P. R. (2018). Timing Your Pre- and Post-Workout Nutrition. Retrieved

from EatRight Academy of Nutrition and Dietetics:


Post Workout Nutrition Timing. (2018). Retrieved from Relentless Gains:

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