So, you’ve just finished your workout and you’re feeling that post-sweat low. You might be wondering, “Should I be eating something right now?”

The short answer is yes, especially if your energy is low. What you eat after your workout really does matter. It helps with recovery, supports your strength, and keeps your body feeling good for your next session.

Throughout the day, and especially after training, your body needs the right nutrients to support muscle recovery and energy balance . Protein is a key player here. Consuming a quality protein source within three hours of your workout can help stimulate muscle repair and growth, even better if it’s sooner.

During Phase 1 of the Transform Level 1 program, we recommend a protein-rich snack that’s also low in carbohydrates. Something simple like a boiled egg with veggies or a protein smoothie can do the trick. The goal is to refuel your body and support everything you just worked so hard for.

What about carbs?

Whether or not you need carbohydrates after your workout depends on what kind of training you’ve done and what your goals are.

If your goal is fat loss and your workout wasn’t super intense, a high-carb snack might not be necessary. But if you’ve had a big session or you’re building strength, including some carbs alongside your protein can really help.

And for our beautiful breastfeeding mums, it’s important to include some carbs post-workout . Your body needs that extra support to keep your energy up and your milk supply strong. Think of it as nourishment for both you and your little one.