Post-Workout Calculator
Calculate optimal post-workout nutrition, hydration needs, and recovery metrics. Get personalized recommendations for protein intake, carb timing, and supplement dosages to maximize your results.
Step 1: Workout Details
45 min
Recovery Guidelines
Consume 20-40g protein within 45 minutes post-workout. Aim for 0.5-0.7g carbs per lb body weight. Hydrate with 16-24oz water per hour of exercise.
Step 2: Body Metrics & Goals
6/10
Optimal Recovery Nutrition
Protein: 0.25-0.3g per kg body weight. Carbs: 0.5-0.7g per kg body weight. Hydration: Replace 150% of fluid loss. Electrolytes: Sodium 500-700mg per liter sweat.
Post-Workout Recovery Results
Nutrition Summary
Recovery Timeline
Supplement Guide
Optimal Protein Intake
30g
After 60min strength workout
Carbohydrates
60g
Hydration Needed
1.2L
Recovery Window
45 min
Calorie Deficit
-250 cal
Recovery Timeline Visualization
Muscle Protein Synthesis
Peak 2-4h
Glycogen Replenishment
24-48h
Next Workout Ready
36h
Optimal Sleep Window
7-9h
Supplement Comparison Guide
| Supplement | Optimal Dose | Timing | Benefits |
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