What To Eat After Your Workout: Simple Post-Workout Nutrition At bStrong
When it comes to getting stronger, feeling better, and recovering well, what you eat after your workout matters.
If you are training 2–3 times per week at bStrong in Bellevue or Redmond, good post-workout nutrition helps you:
Repair and rebuild muscle
Refill the fuel you used in your session
Feel less sore and more energized
Be ready to train hard again next time
In this guide (and the video on this page), we will walk through:
How your pre-workout meal affects your post-workout needs
Whether you really need a shake immediately after you train
The key nutrients to focus on
Simple meal ideas
How to adjust for fasted training and heavy days
For more on the big picture of eating, pair this with:
How Your Pre-Workout Meal Changes What You Need After
Your post-workout needs depend partly on what you ate before you trained.
If you had a balanced meal 1–3 hours before your session that included:
Protein
Carbohydrates
Some healthy fats
…then some of those nutrients are still in your system. They are already helping start the recovery process while you are working out and right after you finish.
If you skipped eating before training, especially in an early morning session or a fasted workout, your post-workout meal becomes more important. Your body is ready to use those nutrients to:
Refill energy
Start repairing muscle
Bring you back to baseline
Do You Need A Shake Right Away? (Myths vs Reality)
You have probably heard that you must chug a protein shake in the locker room or you will “lose your gains.”
Here is the reality:
Timing does matter, but you do not need to sprint to your gym bag.
For most people, eating within 90 minutes to 2 hours after training is plenty.
A normal, balanced meal with protein, carbs, and some fat works very well.
There are a couple of exceptions where tighter timing matters more:
Elite athletes or people training for higher-level endurance events
People doing two-a-day workouts, where there is not much time between sessions
For the typical bStrong member training 2–3 times per week, you do not need a rush job. You just need to avoid going several hours after your workout with nothing in the tank.
The Key Nutrients Your Body Needs After Training
Think in terms of protein, carbs, some fats, hydration, and color (fruits and veggies).
Protein: Repair and Rebuild
Protein is what your body uses to repair and rebuild muscle.
Simple target:
Aim for at least 25 grams of protein in your post-workout meal
Larger bodies may need more
Good sources:
Chicken, turkey, lean beef
Fish or seafood
Tofu, tempeh, lentils, beans
Protein shakes or smoothies
Carbohydrates: Refill Your Fuel
Carbs refill the glycogen in your muscles that you used during your session.
General guideline for a typical strength workout:
Around 50–75 grams of carbs in your post-workout meal works well for many people
Endurance athletes or very long sessions may need significantly more
Good carb sources:
Rice, potatoes, or quinoa
Oats or other whole grains
Fruit
Whole grain bread or wraps
Fats: Helpful, But Keep Them Moderate
You do not need to avoid fat after training, but you do not want the meal to be only heavy fats.
Healthy fats:
Support hormones and overall health
Help you feel satisfied
Good sources:
Avocado
Olive oil
Nuts and seeds
Eggs
Just keep portions moderate so your meal is not so heavy that it slows digestion a lot.
Hydration: Move Nutrients Where They Need To Go
Fluids help move nutrients to your muscles and support recovery.
Drink water throughout the day, not just right before or after training
Have some water or a low calorie drink after your session
If you sweat a lot, an electrolyte drink can be helpful
Fruits and Vegetables: Micronutrient Support
Fruits and veggies bring:
Vitamins
Minerals
Antioxidants
These support recovery, immune system health, and how you feel overall. Try to include some “color” in your post-workout meal when you can.
Simple Post-Workout Meal and Snack Ideas
Here are some examples that combine protein, carbs, and micronutrients.
Post-Workout Meals
Grilled chicken, rice, and steamed vegetables
Salmon with quinoa and roasted vegetables
Tofu stir fry with brown rice and mixed veggies
Tuna salad with fruit and whole grain crackers
Whole grain sandwich with turkey, spinach, and avocado
Quick Post-Workout Snacks
If you cannot have a full meal right away:
Protein shake with a banana
Greek yogurt with fruit
Cottage cheese with berries
Hard boiled eggs and a piece of fruit
Use snacks to bridge the gap until your next full meal, not as your only intake for the rest of the day.
Special Situations: Fasted Workouts and Heavy Training Days
Fasted or Early Morning Workouts
If you trained on an empty stomach or with only a very small snack:
Prioritize eating soon after you finish
A quick option like a protein shake plus a banana works well
Follow that with a full meal later in the morning
Heavy or Long Training Days
If you had a longer, harder session or are training for endurance events:
Your carb needs will be higher
You might need more total food later in the day as well
For most bStrong members doing 2–3 strength sessions per week, the normal guidelines above are enough. If you ever ramp training way up, your carb intake should probably increase too.
There Is No One Perfect Post-Workout Plan
There is no single post-workout meal that works for everyone.
What works best for you depends on:
Your body size
How hard and how long you train
Your goals (muscle gain, fat loss, performance, or a mix)
Your schedule and preferences
Use this as a starting point and then experiment:
Try different meal sizes
Try different timing within the 90 minute to 2 hour window
Notice which foods help you feel strong and which feel too heavy
Your body will tell you a lot if you pay attention.
What This Looks Like For bStrong Members
For a typical bStrong member training 2–3 times per week:
You strength train in a coached small group session
You finish feeling challenged but not wrecked
You have a window in the next 90 minutes to 2 hours to eat
In real life, that might look like:
Morning training
Session at bStrong
Protein shake and fruit right after if you need to drive or get to work
Full breakfast later with eggs, toast, and fruit
Evening training
Session after work
Dinner with protein, carbs, veggies, and some healthy fat
Water with your meal and a bit after
Post-workout nutrition does not need to be fancy. It just needs to be thoughtful and consistent.
How Beginners Can Apply This Today
For the next 2–4 weeks, try this simple plan:
Eat a meal or snack with protein and carbs within 90 minutes to 2 hours after each workout
Include at least 25 grams of protein in that meal when you can
Include a clear carb source like rice, potatoes, fruit, or whole grains
Drink water after training and with your meal
Add some color with fruits or veggies when it is realistic
Do this first before worrying about supplements, powders, or perfect macro ratios.
What To Expect In 4–8 Weeks
If you keep your training consistent and dial in your post-workout meals, you will likely notice:
Less soreness and stiffness from session to session
More stable energy after workouts instead of a crash
Better performance on your main lifts over time
Faster recovery when combined with good sleep and hydration
Steadier progress toward your strength, fat loss, or performance goals
Small improvements here add up when you repeat them week after week.
Is This Right For You?
This approach is especially for you if:
You are training 2–3 times per week and want to feel better in your workouts
You are not sure what to eat after training and tend to just guess
You are chasing fat loss or muscle gain and want your food to support that
You live or work near Bellevue, Redmond, or Kirkland and want coaching that looks at training and recovery
If that sounds like you, you are exactly who we built this for.
Ready For Coaching That Includes Training And Nutrition?
You do not have to figure out training, post-workout meals, and recovery by yourself.
At bStrong, we combine:
Coached small group strength training 2–3 times per week
Simple nutrition guidance that fits your real life
Support for sleep, recovery, and consistent habits
If you are in or near Bellevue, Redmond, or Kirkland and want help putting all of this together, our 3-week Trial is the best first step.