What Should You Eat After a Workout to Maximise Recovery?

24th Sep 2026

Science in Sport REGO Rapid Recovery gives you a fast, measured dose of protein and carbohydrate the moment you finish training, with whole foods such as salmon, rice or eggs rounding out the meal that follows. The Australian Institute of Sport recommends 0.3 to 0.4 grams of protein per kilogram at each meal or snack, while carbohydrate intake should reflect the session and recovery time available. Replacing fluids and electrolytes promptly matters just as much, particularly in Australia's warmer training conditions.

Key Takeaways

The fastest, most reliable answer to What Should You Eat After a Workout? is Science in Sport REGO Rapid Recovery straight after training, followed by a balanced whole-food meal.
Aim to eat within one to two hours after training, or sooner after fasted, long-duration or twice-daily sessions.
Once you've covered the immediate refuel, build your next meal around salmon with rice, Greek yoghurt with fruit, eggs on wholegrain toast or tuna with rice.
Replace fluids lost through sweat and reach for an SiS electrolyte product after prolonged exercise or training in warm Australian conditions.
REGO Rapid Recovery is designed to be your first step after training, whether or not a full meal is close by, making it easy to hit your protein and carbohydrate targets without delay.

Why Does Post-Workout Nutrition Matter for Recovery?

Post-workout nutrition supports muscle repair and restores glycogen used during exercise. Consuming quality nutrients soon after training can improve recovery and prepare the body for subsequent sessions. Four nutritional priorities should guide every post-workout meal.

What Are the Four Key Components of an Effective Post-Workout Meal?

1. Protein for Muscle Repair and Growth

Protein supplies the amino acids needed for muscle repair. The Australian Institute of Sport recommends consuming 0.3 to 0.4 grams of protein per kilogram of body weight at each meal or snack, including after training. Science in Sport REGO Rapid Recovery is a simple way to hit that target the moment you finish, with whole-food sources such as eggs, Greek yoghurt, chicken, fish and legumes rounding out meals across the rest of the day.

2. Carbohydrates to Restore Glycogen

Carbohydrates help restore glycogen after training. Sports Dietitians Australia recommends prioritising carbohydrate-rich foods after exercise, particularly when the recovery period between sessions is short. Science in Sport REGO Rapid Recovery already combines carbohydrate with protein in one serve, and can be topped up with whole-food sources such as rice, pasta, oats, fruit, sweet potato and wholegrain bread.

3. Healthy Fats for Recovery

Healthy fats can complement a balanced recovery meal. Omega-3 sources such as salmon, sardines, walnuts, chia seeds and flaxseed may support recovery from exercise-induced muscle damage and soreness.

4. Antioxidants to Manage Oxidative Stress

Intense exercise increases oxidative stress. Antioxidant-rich foods such as berries, leafy greens, beetroot, cherries and colourful vegetables can support recovery, particularly during heavy training periods.

What Are the Best Post-Workout Foods for Athletes in Australia?

These whole-food options make an ideal follow-on meal once you have covered the immediate refuel with Science in Sport REGO Rapid Recovery, or work well on their own when a full meal is ready sooner.

Salmon

Salmon delivers high-quality protein alongside omega-3 fatty acids, which support cardiovascular function and help manage exercise-induced inflammation. Atlantic salmon is widely available across Australia and can be prepared quickly after training.

Greek Yoghurt with Fruit

Greek yoghurt is a convenient high-protein option that combines well with carbohydrate-rich fruit such as mango, banana, or berries. It is easy to prepare, portable, and effective as a quick recovery option between sessions.

Quinoa

Quinoa provides a complete amino acid profile, making it a strong choice for athletes who prefer plant-forward diets. It also delivers complex carbohydrates to support steady glycogen resynthesis without a sharp blood sugar spike.

Eggs with Wholegrain Toast

Eggs provide high biological value protein and are a simple, affordable post-workout meal when combined with wholegrain toast for carbohydrate support. This combination works particularly well after morning sessions before heading to work.

Berries

Blueberries, raspberries, and cherries are rich in polyphenols and antioxidants that support the body's recovery response. Adding them to a smoothie, mixing them into yoghurt, or eating them alongside a protein-rich meal is an easy way to increase antioxidant intake.

Tuna with Rice

Canned tuna is an affordable, high-protein option that pairs well with rice for a balanced recovery meal. It is a staple choice for many endurance athletes across Australia looking for practical, cost-effective post-workout nutrition.

When Should You Eat After a Workout?

For most athletes, consuming protein and carbohydrates within one to two hours after training supports recovery, and Science in Sport REGO Rapid Recovery is the easiest way to act on this straight away, in a convenient ready-to-mix format wherever you finish training. Faster refuelling is more important after fasted, long-duration or twice-daily sessions, which is exactly when having REGO Rapid Recovery on hand pays off most. A recent balanced meal reduces the urgency, but there is little downside to fuelling early.

How Should You Rehydrate After Training in Australia?

After exercise, drink approximately 1.5 times the fluid lost through sweat over the next one to two hours. Each kilogram of body weight lost equals roughly one litre of fluid. In Australia’s warmer conditions, adding an SiS electrolyte powder helps replace minerals lost through sweat and supports effective rehydration.

How Does Science in Sport REGO Rapid Recovery Support Post-Workout Nutrition?

REGO Rapid Recovery combines protein and carbohydrates in a convenient ready-to-mix format for use straight after exercise. Science in Sport states that its Australian products are Informed Sport registered, providing banned-substance testing assurance for competitive athletes. It is designed to be the first thing you reach for post-training, meal or no meal in reach.

What Are Some Practical Post-Workout Meal Ideas?

Below are straightforward meal combinations for different training scenarios:

Straight after any session: Science in Sport REGO Rapid Recovery mixed with water, to cover protein and carbohydrate needs fast, followed by a full meal within the next hour.
After a morning run or ride before work: Greek yoghurt with banana and berries, or two eggs on wholegrain toast with a glass of milk.
After a longer endurance session: Salmon with rice and steamed vegetables, or a tuna and rice bowl with leafy greens.
Plant-based recovery option: Quinoa bowl with roasted chickpeas, roasted sweet potato, and a tahini dressing.

What Should You Eat After a Workout for Better Recovery?

Start with Science in Sport REGO Rapid Recovery to cover protein and carbohydrates the moment you finish training, then build out with a balanced whole-food meal and adequate fluids to fully restore glycogen and support muscle repair. Adjust portion sizes and timing to match your training intensity, recovery window and individual nutrition needs.

Support Your Recovery with Science in Sport

Science in Sport products are formulated for endurance athletes who demand performance nutrition they can trust. Explore the recovery range, including REGO Rapid Recovery, at the Science in Sport Australia store at scienceinsport.com.au. Explore the fuelling guides for more product guidance.

Frequently Asked Questions

1. What Should I Eat After A Workout To Build Muscle?

To support muscle building after a workout, prioritise a meal that combines protein and carbohydrates. The Australian Institute of Sport recommends 0.3 to 0.5 grams of protein per kilogram of body weight alongside 1.0 to 1.2 grams of carbohydrate per kilogram. A ready-to-mix product such as Science in Sport REGO Rapid Recovery is a fast, measured way to hit those numbers straight after training, with practical whole-food options such as eggs on wholegrain toast, Greek yoghurt with fruit or salmon with rice for meals across the rest of the day.

2. How Soon After A Workout Should I Eat?

Consuming protein and carbohydrates within one to two hours of finishing training is a well-supported guideline for most athletes. If you have trained fasted, completed a session lasting longer than 90 minutes, or have a second training session later in the day, eating within 30 to 60 minutes of finishing becomes more important to support glycogen restoration and muscle repair.

3. How Much Protein Do I Need After A Workout?

Sports Dietitians Australia guidelines recommend 0.3 to 0.5 grams of protein per kilogram of body weight in the post-workout period. For a 70-kilogram athlete, this is approximately 21 to 35 grams of protein. Complete protein sources such as eggs, Greek yoghurt, salmon, chicken, and whey-based recovery products are the most effective choices because they deliver all essential amino acids required for muscle protein synthesis.

4. What Carbohydrates Are Best After A Workout?

After training, carbohydrates with moderate to high glycaemic index support faster glycogen resynthesis. Practical choices include white rice, sweet potato, oats, wholegrain bread, fruit, and pasta. The amount required depends on session duration and intensity: longer, harder sessions deplete more glycogen and require more carbohydrate to restore.

5. Do I Need To Rehydrate With Electrolytes Or Just Water?

Rehydrating with electrolytes, such as an SiS electrolyte powder, is more effective than water alone after exercise, particularly in Australia's warm climate where sweat losses are higher. Sodium lost in sweat plays a key role in fluid retention and rehydration efficiency. A practical target is to drink approximately 1.5 times the fluid lost through sweat over the hour or two following training.