“I’d like to know what to eat after cardio. What is the best post cardio meal for burning fat and maintaining muscle?”

The short and simple answer here is that it’s really not something to concern yourself with. The specific post cardio meal that you eat following an exercise session is really of minor importance within the context of an overall balanced diet.

I’ve said this so many times before, but the main thing you want to focus on when it comes to muscle building or fat-burning nutrition is the big picture.

Figure out your daily calorie needs in order to reach your goal, as well as your rough protein, carbohydrate, and fat needs for the day, and then aim to hit those numbers in blocks of about 24 hours.

That will be responsible for about 95% of your results in terms of diet.

Focusing on nitty gritty details like “what to eat after cardio” is going to do nothing more than overcomplicate your plan without providing any real additional boost to your results.

The other thing to keep in mind is that nutrient absorption is a very gradual process.

So if you ate a meal within a few hours of your cardio session, those same nutrients are still being broken down and absorbed even after your cardio session is finished, making immediate post cardio nutrition unnecessary.

Alot of people also like to talk about the issue of replenishing your glycogen stores…

The truth is that weight training and cardio do not deplete glycogen levels to any significant degree. Even if they do, there’s no need to immediately replenish those levels unless you’re training those same muscle groups again on the same day.

So again, the short and simple answer here: hit your calories and your macronutrient needs over 24-hour blocks and don’t worry about the specifics of your pre and post cardio meal.

If you found this article helpful, make sure to take my physique quiz below to discover the very best training and nutrition program for your specific body type, goals and experience level...

Take the physique quiz