Previously, we’ve talked about the importance of pre-workout nutrition. What we eat and drink before a workout can have a big impact on the way we feel during the workout. But what about after? When you’ve just completed an intense HIIT or resistance training session, what is the best thing to eat?

It all depends on your goals in the gym and on a few other factors that will be unique to you. Remember that regardless of when you eat them, if you eat more than you burn for a consistent period, you will gain weight, and if you eat less than you burn for a consistent period, you will lose weight. Other factors about your goals and your current weight and body composition will determine what, when, and how much you should be eating after your workout.

As a general rule of thumb, for optimal performance in the gym, your pre- and post-workout nutrition should not be separated by more than about five hours. That means if you eat one hour before you train, and you train for one hour, then you have about three hours post workout to eat for optimal results in muscle growth and maintenance. This is the most important for those who are already particularly low in body fat. If you’re looking to lose weight, this is much less important than overall nutrition, but a protein shake on the way home from the gym can help you if you struggle to hit a protein goal, or if you struggle with uncontrolled snacking after the gym.

Some people also like to train to fasted, and only eat after their training. That’s great too, especially if you feel good while training and afterwards. For those who do train fasted, it is recommended by most to get a high-protein meal in soon after training.

This so-called “anabolic window”, while an important and interesting factor to consider when building a nutrition plan, is much less important than overall nutrition, no matter who you are. You could have the most dialed combination of carbs and protein ever devised for pre and post workout, but if you eat too much outside of those two instances, you will not make progress. The same goes for if you eat too little, and of course the whole point is mute if you do not work out in the first place.

As always, the biggest parts of a physical goal, be it weight loss, muscle gain, or athletic ability improvement, are proper training, nutrition, and recovery. The extra tweaks like the observance of an anabolic window with your pre-workout nutrition Is just gravy.