How to nutritionally support post-exercise

You crushed your workout—sweat dripping, endorphins high, muscles burning. But what you do after exercise is just as important as the workout itself.

Post-exercise nutrition is key to recovery, muscle repair, hormone balance, and long-term results. It’s not just about refuelling—it’s about giving your body the tools it needs to adapt, grow stronger, and stay resilient.

When you exercise—especially strength training or intense cardio—you create microscopic muscle damage and use up stored glycogen (your body’s energy reserve). The right nutrition helps rebuild those muscles, reduce inflammation, and restore energy levels.

Skipping or delaying your post-workout meal can lead to fatigue, slower recovery, poor sleep, and even disruptions in your menstrual cycle or immune function over time.

Whether your goal is performance, body composition, hormone support, or just feeling your best—how you recover matters. Aim to nourish within 30–60 minutes after training with a mix of protein + carbs (and some colour on your plate!).

Think of post-exercise nutrition as a continuation of your workout—not the end. Your body did the work. Now it’s time to feed it well and support the gains—both physically and hormonally.

1. Aim for 30g protein

Post-exercise is arguably the best time to consume protein. This is recommended to consume between 30-60 minutes after physical activity.

Balanced meals are the best option. Examples include 100g cooked chicken and salad wrap; 150g tofu in quinoa salad; if you are unable to have a meal try for a high protein snack such as protein shake or smoothie, protein bar (Fibre Boost), Chobani Fit or YoPRO yoghurt.

2. Consume carbohydrates

Carbohydrates are needed to fuel almost every type of activity! After exercise it’s important to replenish glycogen stores within the muscle.

Aim for 1.2g/kg of body weight for the first 4 hours after an event. This is particularly important for endurance athletes (i.e. ½ or full marathon runners). Generally aim for low in fibre and fat. Examples would include toast or rice cakes with banana and jam or honey, overnight oats, medjool dates, punnet of berries.

3. Ensure you re-hydrate

Water is a crucial nutrient and hydration is necessary for optimal daily functioning. Dehydration is well known to impact on physical performance.

Aim to have 5-7mL per kg of body weight about 4hrs before exercise. For duration of exercise from 60-150 minutes aim to consume an electrolyte drink (Sodii) every 10-20 minutes during exertion.