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Post Workout Nutrition

It’s important to get enough carbs and protein into your body after your weight training session. Most people know to consume protein after training but it’s also vital to eat enough carbs to precipitate a decent insulin release.

Insulin is the hormone responsible for shuttling carbohydrates and amino acids to the muscles so the process of repair can begin and muscle breakdown is prevented (see my post on how weight training can make your muscles smaller).

According to the research, 0.8g of carbohydrate per 1kg of body weight may be optimum to promote muscle growth without leading to excess fat gains. Post workout protein intake should be around 0.4g per 1kg of body weight.

The tables below show ball park figures for common body weights and also the food quantities to supply the required amounts of carbohydrate and protein.

Requirement Post Workout (Within 60 minutes of weight training)

Carb 0.8g per kg bodyweight

Protein 0.4g per kg bodyweight

Fat None

Requirement Ball Park Figures


Food Options


380G = 65G CARBS80G = 65G CARBS
320G = 55G CARBS70G = 55G CARBS
290G = 50G CARBS60G = 48G CARBS
230G = 40G CARBS50G = 40G CARBS


100g chicken breast = 25g

1 can tuna in water = 31g

1 protein shake = 25-30g

So you can see from the tables above that an ideal post workout meal for an 80kg person would be 380g baked potato (that’s a large spud!) with about 125g chicken breast. Add a side salad for good health (and a few strawberries if you’re strange like me and love the zing of berries with your main meals) and Bob’s your auntie’s husband!

Caveat: If you are significantly overweight (as a rough guide, let’s say not within a stone of your target weight) then it might be better to focus on maintaining a calorie deficit as a primary concern and only consider post workout carbs if you can fit it into your calorie target.

Dan Sroda
Personal Trainer at Reach Personal Training
Dan Sroda is a Personal Trainer based in Birstall, serving Leeds and Bradford.

As the owner and lead trainer at Reach Personal Training, I am responsible for the philosophy of the business and overseeing client programmes.

My mission is for Reach Personal Training to be synonymous with a long-term, real-life approach to health and fitness. We help our clients to integrate health and fitness into their busy lives. We don't do fads. We don't do crash diets. We do "Fitness For Life".

I have a family. I’ve always worked (and not always in the fitness industry). I have housework and shopping to do. I have a REAL life. So I know what it takes to balance a real life with a sustainable approach to health and fitness.

If I can do it then anyone else can too. All you need is the desire to make eating healthily and keeping fit a priority in your life. An hour a day, thirty minutes a day, even fifteen minutes a day of exercise, supported with a healthy diet based on whole foods, is all it takes to make steady long-term progress towards looking and feeling fantastic.

I have a few simple values upon which I have built Reach Personal Training. Only personal trainers who share these values will be part of our team.

- Friendliness. Just be a genuinely nice person, it's dead simple and it's the best way to live. Smile as much as possible and try to see the best in every situation.

- No fads. No pseudoscience. My background in academia makes me question everything. There is so much nonsense in the fitness industry, mainly because some people are in it to make money so they'll believe anything and questioning it will mean they can't believe in the product. We are different. We do what works. We use science to create our programmes and we never put profit over effectiveness. You will NEVER find Herbalife or Forever Living in our studio!


The Reach Personal Training approach to health and fitness is no-nonsense but fun, friendly and motivating. We don’t do short-cuts or fad diets. Our FAT LOSS and BODY TONING training programmes are based on science and common-sense and they get long-lasting results.

If you hate the thought of drifting aimlessly from machine to machine around a commercial gym, with Jeremy Kyle on the TV, then get in touch today to enquire about our Private Personal Training & Group PT packages


Unit 9, Carr Mills, Business Park, 919 Bradford Rd, Birstall, Batley WF17 9JY