Protein & Nutrition Blog – Marmels

Bar chart of protein and carbohydrate targets for the best post-workout snack across strength, endurance, high-intensity interval training, and light sessions

Protein & Nutrition Blog – Marmels

What to Eat After a Workout: Best Post-Workout Snack

by Mo Mandegar, PhD on May 08 2026
The 30-minute anabolic window helped sell a lot of protein shakes,and most of it has been quietly walked back by recent research.What still holds: 20 to 40 grams of high-quality protein aftertraining, paired with carbohydrate matched to the session, withina two-hour window. Here is how to read your training and pick asnack that matches it.