So you've smashed your session—whether it was weights, a long run, or a sweaty Pilates class.
Now what?

What you do after your workout matters just as much as what you do during it.
Post-training nutrition is your chance to:

• Refuel your energy stores

• Repair and rebuild muscle

• Rehydrate your body

And the best part? It doesn’t have to be complicated.

1. Protein = Muscle Repair 

Your body needs protein to kick-start muscle recovery and support strength gains.
Aim for about 0.4g of protein per kg of body weight within 2 hours of your session.

Bonus tip: Look for at least 2g of leucine, which plays a big role in muscle protein synthesis—common in animal or soy-based proteins.

Easy protein ideas:

• Pre-made shakes or protein powders

• Protein yoghurts or bars

• Eggs, tofu, or vegetarian options

• Up&Go or YoPRO for on-the-go options

• Sandwiches with meat or plant-based fillings

2. Hydration = Recovery Support 

Even a light sweat session can lead to fluid loss. Rehydration is key for circulation, nutrient transport, and recovery.

Try this:

• Have a big glass of water after training

• Keep sipping throughout the day

• Use urine colour as a guide—pale = well hydrated

• Let food contribute electrolytes (think fruits, veggies, or salty recovery meals)

3. Carbohydrates = Refuel & Rebuild 

Carbs help restore the muscle glycogen you just used up—essential for energy levels, brain function, and prepping your body for your next session.

Rather than forcing in a carb-heavy meal straight away, focus on your total daily intake.

Great options include:

• Sweet potato

• Brown rice or whole grains

• Pasta (especially whole grain)

• Nourish bowls with carbs + colour

Final Thoughts

Post-workout nutrition doesn’t need to be perfect—just purposeful.
Aim to tick these three boxes:
✔ Protein
✔ Fluids
✔ Nutrient-rich carbs

Whether you're training to build muscle, increase energy, or just feel good, what you do after your workout makes a difference.