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The Ultimate Post Workout Meal

There is no such thing as “The Ultimate Post-Workout Meal.” Yeah, we said it.

And we don’t care what all those other fitness gurus/experts/know-it-alls say.

The fact is, we all have different genetics, height, weight, eating schedules, habits, preferences, and personal gym goals.

So doesn’t it make sense that the perfect post-workout meal would be different for everybody?


Up until recently, it was thought that we must consume protein 30-60 minutes post-workout, and if that didn’t happen, then it was a waste of a workout.

However, this notion, known as the “anabolic window” - (anabolic meaning muscle building), can be tossed out the window in order to get our desired results at the gym, it’s essential to understand that our bodies are constantly balancing between protein synthesis.(the process of building muscle mass) and protein breakdown (breaking down muscle tissue).

When we strain our muscles during a workout, we cause damage to our muscle fibers. In order to repair and build muscle fibers, it’s reasonable to assume that we should consume protein immediately after a workout.

However, there are a few things that are more important in terms of making your diet optimal for muscle building:

Consuming enough protein daily - For muscle building, your body needs a daily dose of approximately 1 gram of protein per 1 pound of your body weight. This is the most important thing. 

Spreading out your protein intake - It is recommended to spread your protein intake out over a few meals throughout the day, with each meal containing between 20 to 40 grams of protein (or 0.15%-0.2% of your body weight.)

While protein is super important for your muscle growth, let’s not forget the other nutrients that our body needs to function properly. This is our nutrient intake, which includes carbohydrates and fats (in addition to protein, of course).When we weight train, our body uses up Glycogen(a carbohydrate), a type of glucose and energy source that is stored primarily in the liver and muscles. Making sure that our glycogen stores are full can aid in the process of recovery, muscle building, and performance at the gym.

Ok, so we’ve covered protein and carbs.

Let’s talk about fats - (the stuff that causes you to start drooling at the sight of every social media food p*rn video). Fats slow digestion, leaving us feeling full for extended periods.Working out with that full feeling isn’t always comfortable. Therefore, eating fatty foods right before or after a workout is not ideal. However, incorporating fats into your diet based on your goals and workout schedule is no less critical since fats provide essential vitamins and aid in necessary hormone production.


Since protein is the key ingredient to muscle gain, it’s important to understand that different sources of protein have different quality levels.

Animal-based protein is considered higher in quality than plant-based protein. Vegans and vegetarians still have plenty of options, as you can see below.

For vegans, specifically, this only means eating a higher volume of plant-based protein.

Animal Protein Fish +Chicken +Seafood +Lean Beef + Egg Whites +Turkey +Low Fat Dairy Products +Protein Powder +

Plant Protein+ Soy+ Tofu+ Chickpeas + Lentils+ Beans+ Quinoa, Buckwheat+ Seitan+ Plant-based Protein   Powder


Still, there is a slight advantage to eating right after a workout. But, if you have a good meal 1-2 hours before hitting the gym, you’ll get the same effect because your body will have a reserve of nutrients to absorb while you work out.

This is just the tip of the iceberg with regard to nutrition and muscle growth, but now you know enough to make a fundamental change in how to go about achieving your goals. So, grab yourself a protein bar, and we’ll see you in the gym!



My name is Steven Goldstein

With over 10 years of experience in the fitness industry, I have worked with clients of all ages and fitness levels. From professional athletes to individuals aiming to lose weight, I have helped countless people achieve their goals and improve their overall health through customized training and nutrition plans.

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Consistency leaves clues

Hundreds of clients of all ages, backgrounds, and abilities have put their health in our hands over the years and achieved truly remarkable results. 

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