So how much should we eat after a heavy workout? We ask the experts to give us the low-down on recovery fuel. As the sweat starts to subside, the post-gym munchies start to set in. Within 30 to 60 minutes post workout is the optimum time to eat a recovery snack, and it's important that you do it right. "Adequate refuelling after exercise is important to replenish glycogen stores and to allow muscles to repair, recover and adapt to the exercise that you have just done," says sports dietitian Margaret Mielczarek ( fuelrightnutrition.com.au ). "But you don't have to refuel after every exercise session; any training of low-moderate intensity that lasts for up to 60 minutes may not need any additional nutrition, and resuming normal eating will be generally enough to refuel." What to eat after heavy training sessions When training for longer periods and at higher intensities, 'food first' after training is a priority. "Enjoy a snack or meal that con...