The Post-Workout Window Explained

by Moritz Neumann

Whether you've just wrapped up a high-volume lower body workout or finished an intense CrossFit or HYROX session, the post-training window offers a unique opportunity to optimise your nutrition.

After a tough session, your body craves high-quality nutrients to kickstart the recovery process. While some nutritionists and online PTs claim the post-training anabolic window isn’t as important as your overall intake across 24 hours, there’s more to consider.

For a large portion of the population, this may hold true. However, as a part of the Built for Athletes community, you're someone who takes your health and fitness seriously. This means you need strategies optimised beyond what works for the general population, ensuring the best results.

The sooner you provide your body with the nutrients it needs in the post-training window, the faster your recovery can begin.

After your workout:

• Muscle glycogen levels are depleted.
• ATP (adenosine triphosphate), the energy currency of your body, is drained.
• Muscle fibres are broken down and in need of repair.

During this window, your body is particularly receptive to absorbing key nutrients, optimising recovery and growth. With heightened insulin sensitivity and an increase in GLUT-4 protein glucose transporters in the bloodstream, this is the ideal time to consume fast-digesting carbohydrates and easily digestible protein.

Incorporating BCAAs can help preserve muscle, while adding glutamine further supports recovery. Creatine monohydrate is also beneficial at this stage. As insulin spikes from carbohydrate intake, creatine is efficiently shuttled into muscle cells, where it aids in ATP replenishment, fueling you for your next session.

Together, these elements form the perfect post-training recovery plan. To maximise your gains, refuel within 20 minutes of completing your workout (the anabolic window). Follow up within an hour with a balanced meal rich in whole food sources of protein and carbohydrates.

Remember, recovery is essential for progressing toward your goals. Many overlook this critical window, which can hinder their results - don’t let that be you!