Nutrition for Muscle Recovery: What to Eat After Training
Exercise is the stimulus; nutrition is the response. Here's what to eat in the hours and days after training to maximise muscle repair and recovery.
Training without proper nutrition is like building a house without materials. The exercise stimulus creates the blueprint; nutrition provides the bricks. Here's what the evidence says about optimal post-training nutrition.
The Recovery Window
The 30–60 minutes immediately after training is a period of heightened anabolic sensitivity — muscles are primed to absorb nutrients for repair and growth. Getting protein and carbohydrates into this window accelerates recovery.
Protein: The Foundation
20–40g of high-quality protein post-training provides the amino acids needed for muscle protein synthesis. Sources: lean meat, fish, eggs, dairy, or plant-based proteins (soy, pea, or mixed plant proteins).
Total daily protein needs for active individuals: 1.6–2.2g per kg of bodyweight.
Carbohydrates: Restoring Fuel
Post-training carbohydrates replenish muscle glycogen and create an insulin response that helps shuttle amino acids into muscle cells. Aim for 1–1.2g per kg bodyweight post-training.
Anti-Inflammatory Foods
Omega-3 fatty acids (oily fish, walnuts, flaxseed), polyphenols (berries, turmeric, green tea), and adequate vitamin D reduce post-exercise inflammation and improve recovery speed.
Hydration
Muscle is 70% water. Dehydration significantly impairs recovery. Aim to replace 150% of fluid lost during exercise in the 2–4 hours post-training.
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