Calculate your post-workout protein & carbs.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
The Post-Workout Nutrition Calculator estimates how much protein and carbohydrate to eat after exercise, based on your body weight. Eating after training helps replenish glycogen stores, repair muscle tissue and prepare your body for the next session.
Enter your weight and the calculator gives you one figure for protein and one for carbohydrates. Go a little higher if your workout was particularly intense or long, or if muscle gain is your main goal. For general fitness and recovery, the figures as shown are usually enough.
Use the numbers as a starting point for your post-workout meal or shake. They're guidelines, and individual needs vary. For advice on fitting them into your overall nutrition plan, book a free guided tour of RPM Gym and discuss your goals with our fitness professionals.
Eating after training helps replace the glycogen you used and provides amino acids for muscle repair and growth, which supports recovery and how well you adapt to training.
Protein supplies the amino acids needed for muscle protein synthesis, the process of repairing and building new muscle tissue. That's central to muscle recovery and growth.
Carbohydrates replenish glycogen stores in your muscles and liver, which are the primary fuel source during exercise. Restoring them matters for your energy levels and for your next workout.
Not directly. It works from body weight alone. Adjust around the figures yourself: a little more after intense workouts and a little less after lighter sessions.
Yes. On a free guided tour or in a coaching conversation, the team can take your protein and carb figures and fit them around your sessions in a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.