Post-Workout Nutrition
Recovery nutrition window protocol: protein dose, carb ratio, fluid, and supplement timing after training.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Post-Workout Nutrition
Recovery nutrition window protocol: protein dose, carb ratio, fluid, and supplement timing after training.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Session type
Choose the option that matches your context; available options include Strength, Endurance, Hiit.
Duration (min)
Enter a measured or estimated value (minimum 15) (maximum 300), using the unit indicated in the field label.
Bodyweight (kg)
Enter a measured or estimated value (minimum 30) (maximum 200), using the unit indicated in the field label.
Goal
Choose the option that matches your context; available options include Muscle Gain, Endurance, Fat Loss.
Minutes since session ended
Enter a measured or estimated value (minimum 0) (maximum 120), using the unit indicated in the field label.
How to interpret the output
Treat calculated nutrition values as starting estimates. Appetite, training demands, dietary restrictions and individual needs vary.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
The 'anabolic window' is wider than once thought — but prompt nutrition still optimizes recovery for twice-daily training.
Read the full disclaimerFrequently asked questions
What does the Post-Workout Nutrition estimate?
Recovery nutrition window protocol: protein dose, carb ratio, fluid, and supplement timing after training.
Which information do I need for this nutrition tool?
Provide Session type, Duration (min), Bodyweight (kg), Goal, Minutes since session ended. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Treat calculated nutrition values as starting estimates. Appetite, training demands, dietary restrictions and individual needs vary. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: The 'anabolic window' is wider than once thought — but prompt nutrition still optimizes recovery for twice-daily training. Read the medical disclaimer.
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