Post Training Nutrition

Do you know what your post training nutrition should be like?

Post training nutrition is a very important part of your overall diet. There are countless snacks and supplements dedicated to this purpose – post training nutrition for muscle and general recovery. Do you really need those supplements? Well, what you need is the particular nutrients, taken at the right quantities. That can come from a supplement, specialised snack or even better – real food. Whichever choice you make, you have got to make sure that after training you eat protein and carbohydrates. Proteins are broken down to amino acids, which are building blocks of muscles. Carbohydrates do the job of delivering those building blocks to the “banged up” muscle tissue.

My recommendations for your post training nutrition:

Eat 20-40 g of protein after your weight training session. Smaller amounts are insufficient while any excess of 40 g is most likely not going to be used for the muscle recovery and repair. I also recommend BCAA (branched chained amino acids) as part of your post training nutrition. BCAA consist of the 3 essential amino acids – leucine, isoleucine and valine. It is well established that branched-chain amino acids, especially leucine, stimulate protein synthesis.

Other than proteins, carbohydrates are crucial for post training nutrition

post training nutrition

Protein and carbs is what you need for your post training nutrition

If you train in the morning or early afternoon than take at least 100 g of carbs within 1-3 hours after weight training session. At that time “anabolic window” is open – muscles are desperate to be repaired, glycogen storages in muscle tissue are depleted and the exercise-induced insulin sensitivity is high. When being triggered at the right time, insulin is a potent inducer of amino acid uptake and protein synthesis, making it the most anabolic hormone in the body. The average person has around 350-400 g of glycogen “storage space” in muscle tissue, and another 100 g in the liver, therefore 100 g of carbs intake after weight training session is a safe amount (I personally go up to 200 g of carbs even when I am on a fat loss diet). However, do not “spill” the carbs over – when the insulin levels and sensitivity are high, any excess of glucose goes to fat cells unless you use it for immediate energy and the post-training recovery process. If your metabolism is slow and/or you train in the evening than reduce your post workout carbs intake to 50 g.

So basically, when you choose your post training meal, look into its nutrition not a brand or how cool snack’s packing looks like.


Rolandas Malinauskas is online personal trainer with 12 years personal training experience in east London and decorated natural bodybuilder – Natural Physique Association (NPA) Mike Williams Classic 2011 Men’s Lightweight Champion, NPA Mike Williams Classic 2011 Men's Overall Vice-champion and NPA British Championship 2011 Men’s Lightweight Vice-champion. Rolandas has been dedicated to natural bodybuilding for over 18 years now. 3 out of 12 years of personal training career Rolandas has been consulting on one of the biggest schemes of Exercise on GP Referral in London (Islington), allowing him to treat lower back, knee pain, cardiovascular problems, arthritis etc.