ithin 20 to 30 minutes after a workout, consume a meal rich in protein and carbohydrates. This is the only time when it is allowed to include carbohydrates with a relatively high glycemic index, that is, fast carbohydrates.
During this period of time, the body's so-called post-workout, anabolic or protein-carbohydrate window is open. For this reason, post-workout nutrition is necessary mainly for muscle recovery and activation of muscle growth, as almost all nutrients are included in anabolic processes.
Post-workout carbohydrates
Post-workout carbohydrates are best consumed in easily accessible forms from simple, high-glycemic sources. You want to increase insulin levels—this hormone has anabolic and anti-catabolic properties. Carbohydrates are needed to replenish expended energy, and if the body doesn't get enough, muscle tissue breakdown begins due to catabolic processes.
The required amount of carbohydrates is approximately 60-100 g.
Carbohydrate products
- Buckwheat groats (buckwheat porridge);
- Pearl barley (pearl barley porridge);
- Millet groats (millet porridge);
- Oatmeal (oatmeal porridge);
- White rice;
- Pasta (made from durum wheat);
- Bread (bran);
- Honey (in small quantities);
- Bananas;
- Juice (preferably fresh).
A 2017 study found that watermelon and pomegranate juices, enriched with various nutrients, significantly reduced muscle soreness after strenuous exercise. Researchers believe antioxidants, tannins, and a certain type of amino acid are responsible for promoting muscle recovery.
Koopman et al. found that after a full-body strength training session, the addition of carbohydrates (0.15 or 0.6 g/kg body weight) did not affect total body protein balance (including muscle) for 6 hours after training, compared to protein intake alone. Then, Staples[3] published a study showing that after a leg strength training session, the increase in muscle protein synthesis with 25 g of whey isolate remained exactly the same if athletes also consumed an additional 50 g
Thus, in bodybuilding, only the total quantity and quality of carbohydrates consumed per day matter, while the time of intake is of secondary importance.
Protein after workout
Immediately after a workout, it's recommended to drink a protein shake with a fast-digesting protein enriched with BCAAs (5-8 g) or a serving of a gainer (which is a source of both protein and carbohydrates). This method can increase the rate of muscle protein synthesis by at least three times (compared to not eating after a workout). Proteins also promote increased secretion of the anabolic hormone insulin and have a pronounced regenerative effect on muscle tissue.
The required amount of protein is approximately 20-30 g.
Protein products
- Protein dishes (recipes);
- Bird;
- Lean meat;
- Eggs - boiled or omelette;
- Fish;
- Cottage cheese.
SARMs in bodybuilding
Selective androgen receptor modulators (SARMs) are a class of compounds that are actively discussed in the bodybuilding context due to their ability to selectively stimulate androgen receptors in muscle and bone tissue, minimizing effects on other organs. Unlike anabolic steroids, SARMs have fewer side effects, making them popular among athletes seeking to increase muscle mass and strength.
The Role of SARMs in Nutrition and Post-Workout Recovery
SARMs can enhance muscle protein synthesis, which is especially important post-workout when the body needs to repair and grow muscle tissue. They promote:
- Accelerating recovery: SARMs such as Ostarine (MK-2866) or Ligandrol (LGD-4033) may improve muscle regeneration through androgen receptor activation, which complements the effects of post-workout protein intake.
- Increased anabolism: SARMs enhance the effects of anabolic hormones, such as insulin, which promotes more efficient absorption of nutrients, including proteins and carbohydrates, from protein shakes or weight gainers.
- Preservation of muscle mass: Under conditions of intense training or a calorie deficit, SARMs help prevent catabolism, preserving muscle tissue.
Use of SARMs
SARMs are typically taken in capsule or liquid form, and their dosage depends on the specific drug and the athlete's goals. For example:
- Ostarine (MK-2866): 10–25 mg per day, often used for muscle gain and recovery.
- Ligandrol (LGD-4033): 5-10 mg per day, effective for increasing muscle strength and size.
- Cardarine (GW-501516): While not technically a SARM, it is often used in combination with SARMs (10-20 mg per day) to enhance endurance and fat burning.
Important notes
Combination with foodFor maximum effect, SARMs are recommended to be combined with high-quality post-workout nutrition, including protein shakes (20–30 g of protein) and carbohydrates to replenish glycogen. This enhances the anabolic response and recovery.
Consultation with a doctor: Before using SARMs, you should consult with a healthcare professional to assess the risks and determine the optimal dosage.
Alternative opinion
The idea that a protein/anabolic window opens after a workout, during which all the protein supposedly goes toward building muscle, is nothing more than a myth, useful only to protein manufacturers.
Recovery processes begin with eliminating the oxygen debt and, first and foremost, restoring energy homeostasis (a constant internal environment) of the muscle spindle, which was disrupted during strength training. During the first minutes and hours after training, the body strives to restore the level of high-energy phosphates and ATP in the cell, primarily through the activation of oxidative processes. Also, during the first 12-48 hours after training, glycogen resynthesis occurs in the muscles and liver, further increasing the energy potential of the muscle cell and the body as a whole. Until the body restores ATP levels in muscle tissue, protein synthesis, or anabolism, does not begin. This means that the body's increased need for plastic material—specifically, protein—occurs no earlier than 24-48 hours after intense training. Therefore, actively including protein in your post-workout diet will only benefit your supplement provider.
It is not recommended to consume fatty foods after training, as fats inhibit the absorption of proteins and carbohydrates.
For two hours after the gym, it's advisable to avoid anything containing caffeine and other stimulants, such as coffee, tea, cocoa, and anything chocolate-based. Caffeine interferes with insulin function, thus preventing the storage of glycogen in the muscles and liver.
Evening workouts
As mentioned above, the timing of carbohydrate intake is secondary. Therefore, if you train immediately before bed, you should eat a substantial meal 2 hours beforehand. Immediately afterward, it's recommended to take 5-8 g of BCAAs, and immediately before bed, drink a serving of mixed protein (approximately 30-40 g). Instead of mixed protein, you can mix 20 g of whey protein and 20 g of casein, or 30-40 g of one type of protein you have on hand.
Protein supplements can be replaced with 150-200 g of low-fat cottage cheese.
Post-workout nutrition for weight loss
If your goal is to reduce fat mass, your nutritional strategy changes: you shouldn't eat for 2-3 hours after completing your workout. This is because food provides energy, eliminating the need to burn fat. After exercise, the blood contains a large number of fat molecules released from fat cells, while the activated metabolic processes can destroy these free fats for a long time. Eating immediately after your workout will force your body to return all free fat to tissue and begin using food for energy. To preserve muscle mass, protein and BCAA amino acids are acceptable.
Sources
- Koopman R, Beelen M, Stellingwerff T, Pennings B, Saris WH, Kies AK, Kuipers H, van Loon LJ: Coingestion of carbohydrates with protein does not further augment postexercise muscle protein synthesis. Am J Physiol Endocrinol Metab 2007, 293(3): E833-42.
- Staples AW, Burd NA, West DW, Currie KD, Atherton PJ, Moore DR, Rennie MJ, Macdonald MJ, Baker SK, Phillips SM: Carbohydrate does not augment exercise-induced protein accretion versus protein alone. Med Sci Sports Exerc. 2011, 43(7): 1154-61.
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