What to Eat After a Workout (and the Day Before)

Written by Robbie Clark, BExSc (Nutrition), M (Nutr+Diet), Accredited Practising Dietitian (APD) and Exercise Scientist · Last updated 19 October 2026 · 5 references

Does what you eat the day before a big workout affect how you perform? And what should you eat afterwards to recover? For most people, the answers are simpler than you might think: eat enough for the training you're doing, and focus on a good recovery meal. Here's how.

Does what you eat the day before a workout matter?

For most workouts, not much. There are no special rules for eating the day before. Your normal healthy meals, with a focus on recovering well from your last session, will usually be enough. What you eat in the few hours before training matters more – see what to eat before a workout for meal and snack ideas.

The exception is an endurance event lasting more than about 90 minutes, like a half marathon or long ride. Then, "carb loading" with 10–12 g of carbohydrate per kg of body weight a day for the 36–48 hours beforehand can help.¹ For a 70 kg person, that's 700–840 g of carbohydrate a day, so it's worth planning with a practitioner.

If you train early in the morning, a big meal before bed isn't necessary. A small, easy-to-digest snack or drink when you wake up, such as a banana, a glass of milk or a smoothie, may suit you better.⁵

Are you eating enough for how much you train?

The biggest mistake I see is training more without eating more. When your training gets longer or harder, your body needs more energy. People who don't eat to match it often find their energy, concentration and performance suffer, and recovery takes longer.

Carbohydrate needs in particular go up with training. Sports nutrition guidelines suggest a daily guide of:¹

• Light, low-intensity or skill-based training: 3–5 g per kg of body weight
• Moderate training (about an hour a day): 5–7 g per kg
• Endurance training of 1–3 hours a day: 6–10 g per kg
• More than 4–5 hours a day: 8–12 g per kg

If your goal is to lose fat or build muscle, your energy needs change again. See what to eat to lose fat or build muscle.

What should you eat after a workout?

There's no single "best" recovery meal. It depends on your session, your body size, your goals and what you like. But a good recovery meal or snack should help you:⁴

• Refuel with carbohydrate, to top up the energy stored in your muscles
• Repair with protein, to help your muscles recover and adapt
• Rehydrate with fluid, to replace what you lost in sweat

Post-workout snack and meal ideas

• A smoothie made with milk or yoghurt and fruit
• Lean chicken and salad on a wholemeal roll
• A small tin of tuna with a cup of cooked quinoa or rice
• A 200 g tub of Greek yoghurt with fruit and a sprinkle of nuts
• 2 boiled eggs and a banana
• A small bowl of lean mince bolognese with pasta
• Hummus with a wholemeal pita and vegetable sticks
• Wholegrain crackers with peanut butter and a banana
• A cup of ricotta with a teaspoon of honey, cinnamon and apple pieces
• A glass of milk – a handy option if you're not hungry straight after training

Do you need to eat within 30 minutes of a workout?

For most people, no. The idea of a short "window" after exercise has been overstated.

A review of protein timing studies found that eating protein soon after training made little difference to muscle and strength gains once total daily protein was taken into account. Getting enough protein across the day was what mattered most.² Your muscles stay more responsive to protein for at least 24 hours after exercise.³

Timing matters more when you train again soon. If your next hard session is less than 8 hours away, aim for about 1–1.2 g of carbohydrate per kg of body weight each hour for the first 4 hours, starting as soon as practical.¹ That's about 70–85 g an hour for a 70 kg person. If there's a day or more between sessions, your normal meals can cover your recovery, like dinner after an evening workout.⁴

How much protein do you need after a workout?

Aim for 20–40 g of protein, or about 0.25–0.3 g per kg of body weight, after training.^1,3 For a 70 kg person, that's roughly 20 g, the amount in a 200 g tub of Greek yoghurt or a small tin of tuna. Then keep spreading protein across your meals every 3–5 hours.¹

For most people who exercise regularly, 1.4–2.0 g of protein per kg a day is enough to build and maintain muscle.³

How much should you drink after a workout?

Most people don't drink enough during exercise to replace what they sweat out. A simple check is to weigh yourself before and after training. Each kilo lost is about a litre of fluid. To rehydrate, drink about 1.25–1.5 L for every kilo lost over the next few hours.^1,4

Water with a meal or salty snack, like crackers or a sandwich, works well. Milk is also a good option, as it provides fluid, carbohydrate, protein and electrolytes.⁴

Frequently asked questions

What is the best thing to eat after a workout?

A meal or snack with carbohydrate and 20–40 g of protein, plus fluid, such as yoghurt with fruit or a chicken and salad roll.³

How soon after a workout should I eat?

There's no need to rush unless you train again within 8 hours. Otherwise, your next normal meal is fine.^1,4

Should I eat more the day before a workout?

Not usually. Eat enough for your overall training load, and only carb load before events longer than about 90 minutes.¹

How much protein should I have after a workout?

About 20–40 g, or 0.25–0.3 g per kg of body weight.^1,3

Is milk good after a workout?

Yes. It provides fluid, carbohydrate, protein and electrolytes, and is easy to have if you're not hungry.⁴

References

Research (PubMed)

1. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet. 2016;116(3):501–528. PubMed 26920240
2. Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013;10(1):53. PubMed 24299050
3. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PubMed 28642676

Australian guidelines

4. Sports Dietitians Australia. Recovery nutrition (2020). View source
5. Sports Dietitians Australia. Pre-exercise fuelling (2020). View source

This article is general information, not medical advice. Your energy and protein needs depend on your training and goals – speak with your practitioner about your own needs.