Workout is not over until you refuel: Science reveals post-exercise ‘golden window’ that boosts recovery and muscle growth
Published on: Sept. 21, 2025, 8:11 p.m. | Source: The Economic Times
Post-workout nutrition is crucial for recovery, not just for elite athletes. A 2025 Sports Medicine review highlights the “golden window” after exercise, when the body restores energy, repairs muscles, and prepares for the next session. Consuming 1–1.2 g/kg carbs and 20–40 g protein soon after exercise boosts glycogen replenishment and muscle repair. Proper hydration and selective supplements further enhance recovery, making refueling essential for performance, endurance, and long-term gains.
