Why You Should Eat Carbs Immediately After Your Workout

You’ve heard me talk a lot about the importance of post-workout nutrition.

Now, brand-new research just confirmed something I’ve been preaching for years:

If you don’t get carbs in right after training, your next workout could suffer.

What The Research Says About Post-Workout Carbs

Researchers recently tested the post-workout carbs concept in a study published in the journal Acta Physiologica (2024).

They took a group of healthy, active young men and had them complete a brutal high-intensity interval exercise (HIIE) session: 10 rounds of 2-minute sprints on a stationary bike, with just 1 minute of rest between each.

After the workout, the subjects were split into two groups:

1. One group consumed a hefty carb dose (around 180 grams on average) immediately after training.
2. The other group waited three hours before taking in the same amount of carbs.

The next day, all participants repeated the workout, doing as many 2-minute sprint intervals as they could.

The results? Those who waited 3 hours to refuel couldn’t go as long.

The immediate-carb group completed 30% more total work the next day—about 10 more minutes of intense cycling—compared to those who delayed refueling.

Let that sink in: Just waiting a few hours to eat carbs tanked next-day performance by nearly a third.

Why Post-Workout Carbs Matter for Lifters

Sure, this study used a cycling protocol. But don’t overlook how closely this style of training mimics a tough lifting or HIIT gym session —short bursts of high intensity, followed by brief rest periods.

If you’re hitting the gym on back-to-back days and you want to show up at full strength, timing your post-workout carbs is critical.

Even if you don’t notice the difference right away, your performance, intensity, and results will suffer over time if you’re not refueling properly.

What Carbs To Take After Exercise

I recommend taking  Post JYM Fast-Digesting Carbs or high-carb foods from fast-digesting sources (like Gummy Bears, Pixy Stix, or white bread) immediately after training.

Pair that with a high-quality protein like Pro JYM  and the amino acids from Post JYM BCAAs+ Recovery Matrix to further support recovery and muscle growth.

Bottom line: Don’t wait to refuel. Your next workout depends on it.

FAQ: Post-Workout Carbs

1. Do I need to eat carbs right after every workout?

If you’re working out daily or hitting the same muscle groups frequently (ie, doing full-body workouts ), yes. Immediate post-workout carbs help replenish glycogen so you can train hard again the next day. 

2. What kind of carbs are best after a workout?

Fast-digesting carbs are ideal—think dextrose, candy like Pixy Stix and Haribo Gummy Bears, or white bread. These get into your system quickly and start the recovery process.

3. Can I just take a protein shake instead?

Protein is important, but without carbs, your recovery and performance may still suffer. For best results, combine protein with carbs post-workout.

4. What if I don’t train again until 2–3 days later?

If there’s a long gap between sessions, the urgency isn’t as high—but you’ll still recover faster by eating right after your workout .

5. How many carbs should I take post-workout?

The study used 2.4 grams per kilogram of body weight. For most people, 60–100 grams of carbs post-workout is a solid starting point.

Reference

Diaz-Lara, J., et al. Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses. Acta Physiological 240:e14215, 2024.

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