OVERVIEW
Post-Output Repair is the nutrition protocol for the critical window after training. This is when your body is primed for adaptation — muscle protein synthesis is elevated, glycogen stores are depleted, and inflammatory processes are active. What you do in the 30-120 minutes after training determines how much of your training investment you actually convert into adaptation.
KEY PRINCIPLES
The post-training window is real — use it
Protein initiates muscle protein synthesis — prioritize it immediately post-training
Carbohydrates replenish glycogen and support the anabolic response
Anti-inflammatory foods support recovery without blunting adaptation
Hydration post-training is as important as nutrition
THE PROTOCOL
01
IMMEDIATE PROTEIN
Within 30 minutes: 30-40g fast-digesting protein. Whey protein shake is optimal. Whole food sources work but are slower. This initiates muscle protein synthesis.
02
CARBOHYDRATE REPLENISHMENT
Within 60 minutes: 50-80g fast-digesting carbohydrates. White rice, banana, dextrose. This replenishes glycogen and supports the insulin response for nutrient uptake.
03
REHYDRATION
500-750ml water per pound of bodyweight lost during training. Add electrolytes. Rehydration is part of the repair protocol — not separate from it.
04
FULL MEAL (1-2 HOURS LATER)
Complete meal with protein, carbohydrates, and vegetables. This is your primary recovery meal. Do not skip it. Examples: chicken, rice, and broccoli; beef, sweet potato, and spinach.
05
ANTI-INFLAMMATORY SUPPORT
Omega-3s (fish oil or fatty fish), turmeric, tart cherry juice. These reduce excessive inflammation without blunting the adaptive response.
TRACK YOUR PROGRESS
Post-training protein intake
Glycogen replenishment quality (energy next session)
Muscle soreness severity and duration
Readiness score 24 hours post-training
Apply this protocol. Log your sessions. Track your evolution.