Nutrient Timing For Training Days – Post Workout

Hierarchy of Importance:

  • The total amount of macronutrients by the end of the day (24hrs) is most important, timing is secondary.
  • Through the day, there is a constant overlap of meal absorption, negating the need to split hairs over the precision of meal placement.

Post Exercise

  • Positioning macronutrients immediately surrounding training results in superior effect.
  • During training carbs, protein, and electrolyte concerns are practically nil when training does not exceed 60 minutes when proper pre nutrition is in place.
  • Post exercise nutritional demands vary according to the intensity, duration and frequency of the activity.
  • Post exercise nutrition should function as an extension of the objectives of the other phases.

Protein Post Exercise

  • An all-purpose recommendation for the immediate post exercise protein dose is 0.25g/lb. of target body weight.
  • Total amount for the day is far more important than the specific amount post exercise.
  • The total amount of high quality protein should be the primary focus, with type/speed of absorption being a secondary concern.

Carbs post Exercise

Endurance athlete

  • Daily needs for an endurance athlete range from 7-10g/kg.
  • Maximal post exercise glycogen synthesis rates occur at a dosing range of 1-1.85g/kg ingested every 15-60 minutes for up to 5 hour post exercise.
  • An hourly dose of 1.2g/kg appears to yield maximal glycogenesis

Power Athlete

  • Daily needs for a power athlete range from 5-7g/kg.
  • Rate of glycogen synthesis rates is not a concern, as long as it can be comfortably consumed without impinging on total allotment for the day.
  • An immediate post exercise target is 0.5g/lb. of ideal target weight.


  • Speed of glycogen resynthesis is only a concern when pre and during training carbs are absent or insufficient and multiple bouts of depletion training in a single day.
  • After glycogen depletion, delaying post exercise carbs by 2 hours versus immediate ingestion has resulted in a 45% slower rate of glycogen resynthesis.

Fat Post Exercise

  • High Amounts of post exercise fat (165g) does not reduce 24 hour glycogen synthesis.
  • If you do not train the same muscles to glycogen depletion more than once a day shouldn’t be concerned with a normal fat intake.
  • There is no need to spike insulin for recovery purposes.
  • Getting enough total substrates surrounding the training bout suffices.

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