Ideal post-workout nutrition?

A post-workout meal should include protein to support repair and carbohydrates to replenish glycogen; tailor the amounts to the workout and your overall fueling. 1 2

• 35 g protein: Women in their reproductive years may benefit from about 35 g of high-quality protein within 45 minutes after training. 3
• 40–60 g protein: Perimenopausal and older women may need 40–60 g, as aging can bring greater anabolic resistance. 4
• Carbohydrates: A rough starting target for hard training is about 0.5 g per pound of body weight—for example, about 100 g for someone weighing 200 lb. 5
• Carbohydrate-to-protein ratio: Galpin suggests roughly 3:1–4:1 for hard conditioning, while strength-focused training may suit a 1:1 ratio; adjust to the session. 6
• Timing: There’s no need to rush to eat immediately; a meal within a few hours is reasonable, and consistent overall fueling matters. 7 8
• Easy options: A protein shake with berries or fruit is one option; whey with oatmeal or rice is another. If convenient, eat within about an hour, but strict urgency isn’t necessary. 9 10