Supplements after a workout: what to take, how much and when
Post-workout supplements are most often associated with a protein shake. However, carbohydrates, fluids and what you eat throughout the whole day are also important for recovery.
In this article you will find out how much protein and carbohydrate you need after exercise, whether you really have to hurry, and when ordinary food is enough.
In brief. After a workout, 20–40 g of protein is enough, and the effect of training on the muscles lasts at least 24 hours, so there is no need to rush within a few minutes.1 Carbohydrates are especially important after prolonged or very intensive exercise.4 It is worth replacing lost fluids within a few hours. All of this can also be obtained from food.
Is it necessary to take supplements after a workout?
No. A supplement is just a convenient way to get protein or carbohydrates when you do not have time to eat.2
Example. Yoghurt with oats and a banana, cottage cheese with fruit, or chicken with rice provide both protein and carbohydrates. A protein shake is suitable when your next meal is still a few hours away.
How much protein do you need after a workout?
About 0.25 g of protein per kilogram of body weight per serving, or 20–40 g, is recommended. It is worth spreading protein throughout the day, every 3–4 hours.1 Protein contributes to a growth in muscle mass and to the maintenance of muscle mass.3
Example. For a person weighing 80 kg, about 20 g of protein after a workout is enough. That is roughly the amount in one scoop of protein powder.
If you train in the evening, 30–40 g of casein – a slowly digested milk protein – before bed can be a convenient choice.1
Do you need carbohydrates after a workout?
Carbohydrates contribute to the restoration of normal muscle function (contraction) after highly intensive and/or long-lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle. The benefit is achieved when a total of 4 g of carbohydrates per kilogram of body weight is consumed within the first 4 hours (and no later than 6 hours).4
Example. For a person weighing 70 kg, that would be about 280 g of carbohydrates over 4 hours. This is relevant for endurance athletes who train often or have a competition the next day. After an hour's workout at the gym, an ordinary meal is enough.2
How much should you drink after a workout?
After a workout, it is recommended to drink about 1.25–1.5 l of fluid for every kilogram of body weight lost.2
Example. If you weigh 1 kg less after a long run, drink 1.25–1.5 l of water over the next few hours. Drink gradually rather than all at once.
Other supplements after a workout
| Supplement | What the sources show | What this means for you |
|---|---|---|
| Creatine | The benefit is linked to 3 g per day.3 | The most important thing is to take it every day. After a workout, it is convenient to stir it into a shake. |
| Magnesium | Contributes to normal muscle function.3 | Useful if you get too little from food. |
| BCAA, glutamine | There are no EU-authorised claims.3 | These amino acids are already present in a protein shake. |
We write more about each supplement in the article “Supplements for athletes”.
Who should be cautious?
- People with kidney disease – discuss your protein intake with your doctor.
- People allergic to milk or lactose intolerant – whey protein and casein are made from milk, so read the label carefully.
- People with diabetes – recovery drinks often contain a lot of sugar.
- Under 18s – most sports supplements are intended for adults.
- Competing athletes – choose products certified by “Informed Sport” or the “Kölner Liste”.
A supplement is not a substitute for a varied diet.5
Selected post-workout products
Commercial information. These are products available in our shop. This is not an effectiveness ranking. Before buying, check the composition and instructions for use on the product page.
Isolate Whey 100 CFM, Cookies & Cream - 420g - Weider
Whey protein isolate, 26 g of protein per 30 g serving, 14 servings per pack. Contains milk, soy and wheat.6
100% Casein Protein, Vanilla Cream - 900g - Applied Nutrition
Micellar casein, about 25 g of protein per 30 g serving. Convenient in the evening, when your next meal is a long time away.7
Carb-X, Unflavoured - 1200g - Applied Nutrition
Unflavoured carbohydrate powder, 24 g of carbohydrates per serving, plus 50 mg of the plant extract AstraGin®. Intended for endurance athletes after prolonged exercise.8
Joe Weider Victory Endurance Total Recovery, Chocolate - 750g - Weider
A carbohydrate and protein blend: a 50 g serving contains 34 g of carbohydrates (all sugars) and 14 g of protein, plus vitamins and minerals. If you take multivitamins, add up the total amount.9
Frequently asked questions
Do you need to drink protein within 30 minutes after a workout?
No. The effect of training on the muscles lasts at least 24 hours, so total protein intake over the day matters more.1 Eat within a few hours, whenever it suits you.
Is a protein shake suitable if I want to lose weight?
Yes, if you include it in your total daily food intake. Choose a shake low in sugar and do not mix it with sweet drinks.
What should I eat after an evening workout?
A light meal with protein is suitable, e.g. cottage cheese, yoghurt or eggs. If you will not have dinner for a few hours, you can drink a protein shake.
Scientific references
- 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. doi:10.1186/s12970-017-0177-8
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543–568. PubMed
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods (consolidated version). EUR-Lex
- Commission Regulation (EU) 2015/7 on the authorisation of a health claim on the effect of carbohydrates on the recovery of muscle function. EUR-Lex
- Directive 2002/46/EC on the approximation of the laws of the Member States relating to food supplements. EUR-Lex
- Weider. Isolate Whey 100 CFM, 420 g. Product label.
- Applied Nutrition. 100% Casein Protein, 900 g. Product label.
- Applied Nutrition. Carb X, 1200 g. Product label.
- Weider. Victory Endurance Total Recovery, 750 g. Product label.
Disclaimer. This article is for information purposes only and does not replace consultation with a doctor or pharmacist. Food supplements are not intended to treat or prevent diseases and are not a substitute for a varied diet and a healthy lifestyle. Before taking supplements, especially during pregnancy or breastfeeding, if you have a chronic condition or if you are taking medication, consult a healthcare professional.
