Post-workout nutrition: What to eat after a workout?

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Published: December 21, 2021

You must have heard about the good old 70/30 rule which states that weight loss is 70% the foods you eat and 30% the exercise. Exercise and good nutrition go hand in hand. So if you are already sweating it out in the gym, you might as well pay a lot of attention to your overall diet. Otherwise, all of your hard work might be in vain. To maximize your results, experts say that you should give your post-workout nutrition special consideration. Quite frankly, this is the only way to replenish your body, as well as give it the nutrients it needs to help your muscles grow. We here at DubaiPT have a ton of experts who are more than qualified to distribute some tips that will help you plan your post-workout meals. Your muscles will certainly be grateful.

Hydration is just as important as nutrition

If you want to have a toned and strong body, you will have to make your peace with the fact that exercising won’t be enough. You’ll have to combine exercise, nutrition, sleep, and hydration if you want to reach your fitness goals. Proper hydration ensures that your body has the perfect conditions for maximizing your results. And whether you love to spend your time lifting weights, running on a treadmill, or immersing yourself in a strenuous session of CrossFit training, you’ll have to drink plenty of water. And you’ll have to do so before, during, and after a workout.

Water bottles on a surface as a part of post-workout nutrition.
Your body wouldn’t be able to function properly without water. As a matter of fact, it wouldn’t be able to function at all.

Since you lose plenty of electrolytes through sweat, you’ll have to replenish them through water and/or an electrolyte drink. The amount of fluids that you will have to take in order to stay hydrated varies from person to person. If you are not sure how much water will be sufficient for you, and you are working with an affordable personal trainer Dubai loves, then you will have someone to consult. When it comes to assessing your needs, there’s no one better than a personal trainer who knows your routine.

Post-workout nutrition – the three nutrients you need

You must have heard about the three essential macronutrients before. Protein, carbs, and fat are all involved in your body’s post-workout recovery process. Contrary to popular belief, carbs and fat won’t make you gain weight! This is one of the biggest fitness myths we encounter to this day. Of course, moderation is the key to a healthy and toned body, which is something all of us need to remember.


Protein is an essential macronutrient that helps our muscles recover and grow. That’s why consuming an adequate amount of proteins is essential if you want to bulk up and remain healthy. Many studies have been done on the amount of protein our bodies need in order to maximize workout results. We won’t go into these specifics as the optimal amount of protein per day will depend on your unique situation. However, studies have shown that it’s important to consume 20 to 40 grams of protein after your workout in order to see the best results and speed up recovery.

A woman holding a plate of food.
There are many different sources of protein to include in your diet.


Think of carbs as your body’s source of energy. And since you spend a lot of energy during a workout, it’s only logical that you will need to recharge once you finish your session. That’s why consuming 0.5 to 0.7 grams of carbs per pound of body weight is crucial in order to get your energy levels up. However, please remember that consuming a sufficient amount of carbs is important throughout the day, not just after your workout. That being said, forget about those crash diets that treat carbs as your worst enemy. We are not interested in starvation and neither should you.


Both carbs and fat are equally demonized in the fitness community. However, what any good fitness trainer in Dubai will tell you is that fat can actually promote muscle growth if consumed in moderation. Likewise, it’s very important to understand that there are different sources of fat. It’s certainly much better to use avocado or olive oil as your source of fat than to eat a greasy burger. Thus, pay attention to the sources of fat in your diet and you will be able to see that fat is not the enemy here.

The importance of timing – when to consume your post-workout meal?

The fields of fitness and nutrition have been thoroughly investigated. That enables us to give you the answers you are seeking. Up until now, it has been said that you needed to consume your post-workout meal in the thirty minutes following your workout. However, new data shows that you don’t need to gulp down your protein shake as soon as you put the barbell down. In fact, the exact timing of your post-workout meal depends on the activity itself. If you are partaking in some light aerobic workouts or are using one of the best workout apps to stay in shape, then you should eat a healthy and balanced diet throughout the day. Likewise, you should consume your post-workout meal up to one hour after finishing your session.

An alarm clock on a pink and blue surface.
Time might not be crucial for your recovery after all.

However, if you are interested in increasing muscle size and are lifting heavy weights, then you should consume a sufficient amount of macronutrients as close to your workout as possible. But don’t exasperate just yet – some research shows that your window can last as much as 24 hours. In other words, as long as you eat enough and eat well, you might not have to rush with your meal. Post-workout nutrition isn’t about timing – it’s about quality.

Never underestimate post-workout nutrition

Why would you let all of those hours at the gym go to waste by disregarding your diet? It’s only a common myth that you can exercise, eat what you want, and still be fit. But, luckily, all of those fitness-related myths are becoming debunked. Pre-workout and post-workout nutrition is essential if you want to have enough energy to go through your workouts. Any good fitness, boxing, karate, or Zumba personal trainer in Dubai will tell you the same.


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