As a local nutritionist in Randwick, I often see clients underestimate how important post-workout nutrition is for recovery and muscle growth. What you eat after training sets the foundation for how well your body repairs itself and adapts.
Why Post-Workout Nutrition Matters
During exercise, your muscles use stored glycogen for energy and experience micro-tears in muscle protein. The right nutrition helps replenish these glycogen stores and repair muscle tissue, which is essential for effective weight management and building a stronger, healthier body.
Key Nutrients to Prioritise
- Protein: Critical for muscle repair. Aim for 20–40 grams of quality protein every 3 to 4 hours to support recovery and growth.
- Carbohydrates: Important for restoring muscle glycogen. Your needs depend on your activity type and intensity — endurance athletes require more than those focusing on resistance training.
- Fats: Not the main focus post-exercise, but including moderate fats won’t hinder recovery and may support overall muscle synthesis.
Timing Your Nutrition
While the old “anabolic window” of 30–45 minutes is more flexible than once thought, it’s still beneficial to eat a balanced mix of protein and carbs relatively soon after your workout. The bigger picture is consistent nutrition throughout the day to support a healthy lifestyle.
Practical Tips from a Nutritionist in Randwick
- Adjust carbohydrate intake based on your training type and goals.
- Prioritise protein to help maintain lean muscle mass.
- Don’t neglect overall meal quality and timing for sustained recovery.
Remember, recovery is an ongoing process — it’s not just one meal but how you fuel yourself consistently that makes the difference.
If you want to optimise your nutrition for better recovery and lasting results, feel free to reach out. As a nutritionist in Randwick, I’m here to help you build habits that support your goals — sustainably and scientifically.