You just annihilated the weights, tore your muscles down rep by rep, and left nothing on the gym floor. Now the real gains come from what you do in the next 60–90 minutes. Skip this, and you’re leaving growth on the table. Nail it, and you’re on your way to slabs of new mass.
- Protein: Your muscles are screaming for amino acids. Hit them hard with 30–50g of fast-digesting whey or lean meat.
- Carbs: 2–3x your protein in simple carbs (rice, fruit, cream of rice, potatoes). Glycogen is your muscle’s gas tank - and you just emptied it. Time to refill.
- Fats: Keep fats low right after training. A little from eggs, lean meat, or avocado is fine - but skip heavy oils or nut butters in this meal. Save them for later in the day.
- Bonus: Add creatine (5g) + electrolytes for recovery and strength.
Bottom Line
After a hardcore workout, go with fast-digesting protein + simple carbs, minimal fat, and hydration. Think:
- Whey shake + banana + cream of rice with honey
- Chicken breast + white rice + pineapple
- Steak & potatoes if you want a bigger whole-foods feast
This is how you flip the anabolic switch and make sure every rep turns into new muscle.
Get Swole. Stay Swole. Repeat
