Post-Workout Nutrition
Whether you’ve just done a high-intensity strength session or powered through a sweat-drenched HIIT class, what you eat after your workout can make a huge difference. Post-workout nutrition plays a key role in recovery, muscle growth, and energy replenishment.
Ryan Baronet, Co-Founder and Head of Train at SAINT Studios discusses his recommendations for fuelling your body while working out.
Why Protein Matters
Protein is the cornerstone of post-workout recovery. When you exercise, especially during resistance training, your muscles undergo microscopic damage. Protein, particularly fast-absorbing types like whey isolate, provides the amino acids your muscles need to repair and grow stronger. Studies show that consuming 20-40 grams of high-quality protein after exercise can maximise muscle protein synthesis and support recovery.
The Role of Carbs
Carbohydrates are equally important post-workout. They help replenish glycogen – the stored form of glucose in your muscles—that gets depleted during exercise. Fast-digesting carbs, like fruits, rice cakes, are ideal immediately after training because they quickly raise blood sugar and trigger insulin, which helps shuttle amino acids into your muscles. Pairing carbs with protein amplifies this effect, making your recovery more efficient.
What About Fats?
Fat is a vital macronutrient for overall health, but consuming high-fat foods immediately post-workout can slow digestion. Since we want protein and carbs to reach your muscles quickly, it’s best to keep fats moderate in your immediate post-exercise meal. Don’t skip fats entirely—they’re crucial for hormones and long-term health—but save the larger portions for your next meal.
The Power of a Post-Workout Shake
This is where a post-workout shake shines – A combination of fast-absorbing protein (like whey isolate) and quick carbs gives your muscles what they need within the 30-60 minutes post training. A shake is convenient, easy to digest, and helps kickstart recovery immediately.
For example, a shake with whey isolate and a banana or berries provides both protein and carbohydrates in the perfect post-workout ratio. You can also add greens – like spinach, kale, or spirulina powder, for an extra nutrient boost. These greens supply antioxidants, vitamins, and minerals that support recovery, help reduce inflammation, and help your muscles bounce back faster.
Why Greens Matter in Your Recovery
Greens aren’t just for salads – they can be a recovery powerhouse whether blended into a shake or included in your post-workout meal:
Spinach & kale: Rich in magnesium and potassium, which support muscle function and help prevent cramping.
Broccoli & other cruciferous veggies: High in vitamin C and antioxidants, helping reduce exercise-induced oxidative stress.
Spirulina or greens powders: Concentrated sources of vitamins, minerals, and phytonutrients that can aid recovery and support immune health.
Including greens in your post-workout nutrition -either in a shake or your meal, helps your body combat inflammation, replenish micronutrients lost in sweat, and promote overall recovery.
Other Benefits of Nutrient-Rich Shakes
Even shakes that don’t have protein, like a vitamin-packed Revival shake, can still provide valuable nutrients. Vitamin D, antioxidants, and electrolytes support bone health, immune function, and hydration – helping your body feel replenished after intense movement..
Post-workout nutrition is all about timing and composition:
Post Workout: Fast-digesting protein + quick carbs (think whey isolate + fruit, plus optional greens).
Within an hour: Balanced meal with protein, carbs, greens, and moderate fats.
Why it matters: Supports muscle repair, glycogen replenishment, reduces inflammation, and sets you up for your next workout.
Fuel smart, shake it, eat it, get those greens in, and watch your recovery, and your results improve.
At SAINT Studios, we believe in movement, music, connection, and in fuelling your body so you can feel and perform and recover your best.