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Post-workout means after your workout. A post-workout meal means your meal after the workout. This plays an essential role if you want to build or maintain muscle.

This is because you consume a lot of energy during a strenuous training session. Your glycogen stores are, therefore, no longer full. To fill them, your body needs carbohydrates. Furthermore, a sufficient protein intake after training is essential to protect your muscles from degradation and to promote growth.

It's best to turn to fast-digesting sources of protein and carbohydrates. This is because the macronutrients should be available quickly. The goal is to move your body from a catabolic state to an anabolic one.

For example, as a fast-digesting protein source, you could take Whey protein, and as a fast-digesting carbohydrate source, you could take a banana or dextrose in a Whey shake. You do not need to consume these immediately after training. However, it is recommended that you have your post-workout meal within 2-3 hours of your workout. The longer your workout is, the sooner you should provide your body with post-workout nutrients.

However, more important than the timing of the post-workout meal is that you eat a meal at all. Going a long time without eating after a workout is not advisable. This would negatively affect your muscle growth and, in the worst case, even lead to muscle loss.

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