Post-Workout Nutrition Calculator
This calculator estimates your protein and carbohydrate needs for your post-workout meal to optimize recovery.
Protein:Protein is essential for repairing and building muscle. The amount needed depends on the intensity of your workout. We use a range of 0.3g (light) to 0.5g (vigorous) of protein per kilogram of body weight.
Carbohydrates:Carbohydrates are crucial for replenishing the glycogen (energy stores) you used during exercise. We use a range of 0.8g (light) to 1.2g (vigorous) of carbs per kilogram of body weight.
The "ideal" post-workout window is typically within 1-2 hours after finishing your exercise.
Important Disclaimer: These calculations are based on general sports nutrition guidelines and are intended for informational purposes. Individual needs can vary greatly. This is not a substitute for professional medical or nutritional advice. Always consult with a dietitian or healthcare provider for personalized guidance.
Estimate your protein and carb needs for recovery.