What to eat in the 60 minutes after a hard effort

The often-cited 'post-workout window' is a bit more forgiving than fitness culture suggests, but eating something within an hour or two of a hard effort does help replenish energy stores and support muscle repair.

Simple combinations work well: a smoothie with fruit and protein powder, yogurt with granola, or eggs on toast. The goal is a mix of carbohydrate to restock glycogen and protein to support repair — nothing complicated required.

If a full meal isn't practical right away, a small snack now followed by a balanced meal within a couple of hours covers the same ground.