After a workout it's important not just to "top up on protein," but also to restore glycogen stores — the main fuel for your muscles. Combining carbohydrates and protein helps restore energy and speeds up recovery.[1]
It's recommended to eat both carbohydrates and protein within about two hours after a workout. This creates the conditions for effective muscle recovery and replenishment of energy stores.[1] [2]
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For example, if your workout was especially long or intense, it's important to get about 1–1.2 g of carbohydrates per kilogram of body weight and around 20–25 g of protein within two hours of finishing.[2]
The key is not to wait too long — carbohydrates and protein are absorbed best within this recovery window.
Of course, if you have chronic conditions or specific health considerations, it's worth discussing your eating plan with a doctor or dietitian.
