Nutrition
Post-Workout Refeed Window
Post-workout refeed window delivers protein and carbs soon after training—critical inside intermittent fasting when sessions run near the eating cutoff.
The post-workout refeed window is the one- to three-hour span after training when muscle glycogen resynthesis and muscle protein synthesis respond strongly to carbs and protein—especially if the session was fasted or long. Twenty to forty grams protein plus purposeful carbs is a common athlete target.
Closing your eating window before this refeed wastes recovery.
Common questions
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What if your eating window ends right after training?
Shift the window later or add a planned post-workout meal inside it—do not skip refeed because the clock closed; adjust the schedule instead.
Related terms
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