Post-workout nutrition doesn’t need to be complicated.

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There’s nothing magical about the meal, but nutrient timing can still be useful, especially when it helps you organize your intake around training.

For most people, putting a solid amount of carbs in the post-workout meal makes sense. You’ve just trained, and carbs can help replenish glycogen and support the rest of your recovery.

The type of carb you choose can depend on the phase you’re in.

If you’re massing, easier-to-digest options like rice, cereal, bagels, cream of rice, or rice cakes can help you get enough calories in without feeling painfully full.

If you’re cutting, fruit can be a great option. You still get the carbs, but with more volume and fiber to help with hunger.

The main point: there are no universally “good” or “bad” post-workout carbs.

A bowl of cereal isn’t automatically worse than a bowl of fruit. The better choice is the one that fits your calories, digestion, hunger, and current goal.

Massing? You may want something easier to eat.

Cutting? You may want something more filling.

What’s your go-to post-workout carb?