What to Eat and Supplement Post-Workout
The work doesn’t stop when the workout ends. What you eat and supplement in the 30–60 minutes after training can make or break your recovery, performance, and muscle gains.
At Club Bunker, we’re big on keeping recovery simple, effective, and fast.
Here’s how to structure your post-workout game plan for max results.
1. Prioritize Protein First
Resistance training causes microtears in your muscles — protein repairs them.
Go for fast-digesting protein, like Protein Powder, which floods your muscles with amino acids and kickstarts growth.
Ideal Dose: 25–30g within 30 minutes post-workout.
2. Don’t Fear Carbs — They Help
Carbs restore glycogen (energy) levels depleted during training. Pairing carbs with protein post-workout enhances nutrient absorption and muscle protein synthesis.
Smart Options:
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Rice cakes, white rice, bananas, oats
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Blended protein smoothie with fruit + oats
3. Add Creatine to Your Routine
Creatine Monohydrate is best taken daily — and post-workout is a great time to add it to your shake.
Why Now?
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Muscles absorb nutrients better post-exercise
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Helps replenish ATP and support muscle repair
Dose: 5g daily
4. Rehydrate & Replenish Electrolytes
Even a small amount of dehydration can impair recovery. Replace fluids and key minerals like sodium and magnesium to prevent fatigue and muscle cramps.
Try Inspired Hydrate if you’ve trained hard, sweated a lot, or worked out in heat.
5. Bonus: BCAAs or Amino Energy
Intra or post-workout aminos like BCAAs can help reduce soreness and support lean muscle recovery.
They’re especially helpful:
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When training fasted
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During a calorie deficit
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If you’re stacking volume in your week
Example Post-Workout Stack
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Whey Protein Isolate
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Creatine Monohydrate
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Carb source (banana, oats, rice)
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Electrolytes or hydration formula
Save time: Get it all in the Club Bunker Recovery Bundle
Final Thoughts
Post-workout nutrition doesn’t need to be perfect — it just needs to be consistent.
Get protein in fast. Don’t skip carbs. Supplement smartly. And watch your recovery and strength gains take off.
Need a done-for-you option? Shop our Recovery Stack now.
