Jun 19, 2026 · 31 min · 12 segments
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But we've got some great questions today, which I'm gonna ask.
So the first one, first up is from Rachel.
She hasn't said where she's from actually, but, um-
Is that the forum? Okay, cool.
"So I have carb and protein shake after runs and workouts, and on Thursday when I have both a strength and a run, um, if I leave a gap between the two, e.g. do strength in the morning and run later in the afternoon, should I have a s- a shake after each one, or will one shake cover both sessions?"
Try not to think of it as a shake or something afterwards, but what are we doing to help our bo- our body recover after that session? So the minute you've done something, we have to give the body that recovery back.
Yeah
So if you've done one in the morning or one in the afternoon, um, yes, I would want to replenish the body after each one.
There is a lot of research out at the moment that says that, you know, this, this, uh, you know, recovery window, right? The 20 to 40 minutes-
Yeah
... post session, um, that from a strength perspective, that isn't necessarily true.
They're finding that you don't have to get in that shake after a strength session within 20 to 40 minutes, as long as you are getting in enough protein throughout the day.
Yeah.
So very often I just find that people are not getting in enough protein throughout the day, so it is just really good to be cognizant to have it-
Mm-hmm
... after that strength session 'cause then you're automatically a step ahead.
Um, but that, that recovery window of 20 to 40 minutes is still the same for running, okay? So if you're doing a running session, please, please, please make sure you're getting your carbs in, um, within that 20 to 40 minutes after a run session.
Um, and so yeah, I guess, I guess even though the research is saying that, I would say still just focus on doing it straight after the session.
But we've got some great questions today, which I'm gonna ask.
So the first one, first up is from Rachel.
She hasn't said where she's from actually, but, um-
Is that the forum? Okay, cool.
"So I have carb and protein shake after runs and workouts, and on Thursday when I have both a strength and a run, um, if I leave a gap between the two, e.g. do strength in the morning and run later in the afternoon, should I have a s- a shake after each one, or will one shake cover both sessions?"
Try not to think of it as a shake or something afterwards, but what are we doing to help our bo- our body recover after that session? So the minute you've done something, we have to give the body that recovery back.
Yeah
So if you've done one in the morning or one in the afternoon, um, yes, I would want to replenish the body after each one.
There is a lot of research out at the moment that says that, you know, this, this, uh, you know, recovery window, right? The 20 to 40 minutes-
Yeah
... post session, um, that from a strength perspective, that isn't necessarily true.
They're finding that you don't have to get in that shake after a strength session within 20 to 40 minutes, as long as you are getting in enough protein throughout the day.
Yeah.
So very often I just find that people are not getting in enough protein throughout the day, so it is just really good to be cognizant to have it-
Mm-hmm
... after that strength session 'cause then you're automatically a step ahead.
Um, but that, that recovery window of 20 to 40 minutes is still the same for running, okay? So if you're doing a running session, please, please, please make sure you're getting your carbs in, um, within that 20 to 40 minutes after a run session.
Um, and so yeah, I guess, I guess even though the research is saying that, I would say still just focus on doing it straight after the session.
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