From the gym to your plate, Dr. Mike Israetel’s post-workout meal explains
Last updated on December 19, 2025
Recovery from a training session doesn’t stop when you drop the weights; what you eat afterwards can affect your progress. Physiologist Dr. Mike Israetel, founder of Renaissance Periodizationshe keeps her post-workout strategy simple.
Skip complicated meal plans too focus on replenishment glycogen it keeps faster to recover and build more muscles.
Healthy Post-Workout Nutrition: Why It Matters
Intense training sessions deplete the body of carbohydrates, which the muscles rely on for performance. If those stores remain low, they can slow recovery and reduce the ability to grow muscle. (1)
Pairing carbs with quality protein restores glycogen and saves muscle tissue from further breakdown.
Carbohydrates are very anti-catabolic. They prevent muscle loss to a great extent.
—Dr. Mike Israel
The Perfect Post-Workout Meal
- Carbs are high: Whole-grain bread provides about 25 grams of complex carbs, and is loaded with fiber, B vitamins, and minerals. (2)
- Quality Protein: A whey-casein blend shake provides amino acids after training and lasts for hours afterwards. (3)
- low fat: Carbohydrates hit the blood faster when fat is low, increasing glycogen regeneration. (4)
Dr. Israetel believes that exercising post-workout sooner rather than later helps stop muscle breakdown, which sets the stage for better recovery. (5)
“Relatively low-fat, high-carb, high-quality protein within 30 minutes of exercise … no more test marks left,” explains Dr. Israel.
Tips for Strength Athletes
Even strong and powerful athletes on a calorie deficit follow the same strategy: Target clean, nutritious foods, then fill in the gaps with high-calorie options to meet energy needs.
You have a total calorie budget that you can reach. It forms the basis of a healthy diet that gives you many benefits.
—Dr. Mike Israel
Balancing high protein and low carbs and fat is Dr. Israetel’s recipe for fast recovery and muscle growth.
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References
- Namma-Motonaga K, Kondo E, Osawa T, Shiose K, Kamei A, Taguchi M, Takahashi H. Effect of Different Carbohydrate Intake within 24 Hours after Glycogen Depletion on Muscle Glycogen Recovery in Japanese Endurance Athletes. Nutrients. 2022 Mar 22;14(7):1320. doi: 10.3390/nu14071320. PMID: 35405933; PMCID: PMC9000791.
- Slavin J. Whole grains and human health. Nutr Res Rev. 2004 Jun;17(1):99-110. doi: 10.1079/NRR200374. PMID: 19079919.
- van Loon LJ. The role of dietary protein in post-exercise muscle recovery. Nestle Nutr Inst Workshop Ser. 2013;75:73-83. doi: 10.1159/000345821. Epub 2013 Apr 16. PMID: 23765352.
- Jentjens R, Jeukendrup A. Determinants of post-exercise glycogen synthesis during short-term recovery. Sports Med. 2003;33(2):117-44. doi: 10.2165/00007256-200333020-00004. PMID: 12617691.
- Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegen A Jragons International public position ATN. time for nutrition. IJ Int Soc Sports Nutr. 2017 Aug 29; 14:33. doi: 10.1186/s12970-017-0189-4. PMID: 28919842; PMCID: PMC5596471.
Featured image: @drmikeisraetel on Instagram
