how soon should you eat after a workout

February 18, 2026

You generally want to eat within about 1 hour after a workout , and aim for a solid meal or bigger snack sometime in the first 2 hours, depending on your goals and how you feel.

Ideal timing window

Most sports nutrition guidance now suggests a “refuel window” of roughly 30–60 minutes after exercise for your first snack or meal.

The body stays especially good at absorbing carbs and protein for several hours after training, so getting a proper meal in within 1–2 hours is a practical target for most people.

If you had a substantial pre‑workout meal within a couple of hours before training, the timing is a bit more flexible, but sooner still tends to be better for comfort and recovery.

Why timing matters

After you train, muscles are primed to rebuild glycogen and repair tissue , so carbs plus protein are used more efficiently in this period.

Eating nothing for many hours after hard training can slow glycogen restoration and muscle repair, which may leave you more fatigued and impact subsequent sessions.

That said, newer research suggests the “anabolic window” is a few hours wide, not just a strict 30–45 minute cliff, so missing the exact minute mark will not ruin your progress.

What to eat in that window

For most people, the post‑workout target is:

Protein: around 20–40 g for adults, from foods like whey or plant protein shakes, Greek yogurt, eggs, chicken, tofu, or tempeh.

Carbs: at least a moderate serving (fruit, oats, rice, potatoes, whole‑grain bread) to start refilling glycogen.

Fats: small to moderate amounts (nuts, avocado, olive oil) are fine, but very high fat may slow digestion if you’re trying to refuel quickly.

Examples:

Protein shake + banana, or chocolate milk–style drink (carbs + protein, easy to digest).

Greek yogurt with berries and granola, or eggs on whole‑grain toast.

Adjusting for your goals

Muscle gain / strength: Prioritize eating soon (0–60 minutes) after lifting, especially if you trained fasted or with a long gap after your last meal.

Fat loss: Timing still matters for recovery, but total daily calories and protein are more important; a modest carb‑plus‑protein snack after training works well.

Endurance training: Carbs become even more critical; aim to refuel within an hour and keep eating balanced meals over the next 3–4 hours, especially during heavy training blocks.

If you’re not hungry after workouts

Loss of appetite right after intense training is common; in that case, start with something liquid or very light (shake, smoothie, drinkable yogurt) within an hour.

Once appetite returns, have a fuller meal within the next 1–2 hours so total calories, carbs, and protein line up with your daily targets.

Bottom line: For most healthy people, eating a carb‑plus‑protein snack or meal within about 1 hour after a workout, and no later than 2 hours , is a practical, evidence‑aligned way to support recovery and performance.

Information gathered from public forums or data available on the internet and portrayed here.