Post-Workout Recovery Meal Builder
Build optimal recovery meals with perfect protein/carb ratios for muscle repair and glycogen replenishment
Workout Recovery Details
Your Recovery Nutrition Plan
Optimal Recovery Macros
Protein
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Carbs
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Ratio
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Calories
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Recovery Timing
Meal Suggestions
Rehydration Strategy
Recovery Nutrition Science
Protein for Repair
Consume 20-40g of high-quality protein within 30-120 minutes post-workout to maximize muscle protein synthesis and repair damaged tissues.
Carbs for Replenishment
Replenish glycogen stores with 1-1.2g of carbs per kg body weight for endurance sessions, or 0.5-0.8g/kg for strength training.
The 3:1 Ratio
For most athletes, a 3:1 or 4:1 carb-to-protein ratio optimizes both glycogen replenishment and muscle protein synthesis simultaneously.
Hydration is Critical
Replace 150% of fluid lost during exercise. For every kg of body weight lost, consume 1.5L of fluid over the next 2-6 hours.