The Truth About Post-Workout Nutrition: What to Eat After Class🍏🍌🥑

You’ve just crushed your workout — the music was pumping, your coach pushed you past your comfort zone, and you’re feeling strong. But now comes one of the most important (and often overlooked) parts of your training: what you eat after class.

Post-workout nutrition isn’t just about refueling — it’s about helping your body recover, rebuild, and come back stronger for your next session. Let’s break down what really matters.

When you train — especially during our group strength or conditioning sessions — your muscles use stored glycogen for energy. You also create small micro-tears in the muscle fibers (don’t worry, that’s how you get stronger).

The right post-workout meal or snack helps to:

• Replenish glycogen (your body’s energy stores)

• Repair and rebuild muscle tissue

• Reduce soreness and inflammation

• Support hormone balance and recovery

➡️ Protein: Helps rebuild muscle tissue. Aim for 20–30g of high-quality protein after training.

➡️ Carbohydrates: Replenish energy stores and help your body use the protein more efficiently.

➡️ Healthy Fats (optional): Support hormone health and can help keep you full longer, but keep them moderate right after training — too much fat can slow digestion.

You’ve probably heard of the “anabolic window” — the idea that you must eat within 30 minutes of training.

Here’s the truth: you don’t have to sprint to your kitchen right after class, but it’s best to eat within 1–2 hours post-workout.

❤️ The Bottom Line

Post-workout nutrition doesn’t have to be complicated — it just needs to be intentional.

Fuel your body with a mix of protein and carbs, hydrate well, and you’ll notice:

• Faster recovery

• Better performance

• More consistent progress

  
  

Remember: the work doesn’t end when the clock runs out — recovery is part of the process.