best post-workout meal for muscle gain

Our body needs to consume pre-workout meals for better muscles pump and for enhance workout performance; just like this, our body demands high-quality post-workout meals/foods as post-workout meals allow the body to recover muscles and restore energy levels.

Carbohydrates that later turn into glycogen are stored in muscles, and the liver uses them as energy for strength training. This is why the importance of carbohydrates is crucial for refuelling glycogen.

Also, while doing strength training, our body breakdown the muscle tissue; protein-rich foods also plays a vital part.

The best post-workout meal for muscle gain is the combination of two carbohydrates, and protein is very important.

Benefits of Post-Workout Meals – Best Post-Workout Meal for Muscle Gain

Post-workout meals/foods allow your body to give ample nutrients essential for recovery and support workout gains.

  1. Restore glycogen
  2. Reduce muscles tissue breakdown
  3. Boost recovery
  4. Repair muscles
  5. Supports muscles building

Best Carbohydrate and Protein Food Source for Post-Workout

Knowing the food option that carries high-quality protein and carbs is important. Easily digestible foods are faster nutrient absorption foods.

List of Carbohydrate Foods

White Rice

White rice can be a part of a balanced diet. White rice is light on the stomach and gives instant energy.

Part of a carbohydrate family, one serving of white rice contains 4.3 grams of protein and minimal fat. It’s also part of vitamins B and antioxidants.

White Rice Nutrition Facts

  • Calories – 242
  • Fat – 0.4 gram
  • Protein – 4.3 gram
  • Carbohydrates – 53.4 gram
  • Fiber – 0.6 gram

Carbs in white rice help restore muscles glycogen after a training session.

  1. Powerhouse of energy
  2. Produce muscles glycogen
  3. Aids heart health
  4. Easy to digest

Sweet Potatoes

best post-workout meal for muscle gain Sweet potato
Sweet potato

Sweet potatoes are a very good source of complex carbohydrates and are low in glycemic index and best low in calorie food, which has less effect on blood sugar levels and helps weight loss.

Sweet potatoes contain vitamin C, which helps prevent muscle tissue breakdown. Also, sweet potatoes consist of copper, which helps restore energy and maintain healthy muscle tissue.

Benefits of Sweet Potatoes

  1. Restore energy
  2. Maintain muscles tissue
  3. Boost muscles building process

Banana – Best Post-Workout Meal for Muscle Gain

Banana is high-quality fast digestive food. Banana is very healthy, and eating it post-workout can give tremendous results.

Banana is a rich source of potassium and magnesium, which are good for muscle recovery. The fast digestive carbs help replenish muscle glycogen.

1 Banana Nutrition Facts

  1. Carbohydrate – 23 gram
  2. Calories – 89 calories
  3. Fiber – 2.5 gram

Benefits of Banana

  1. Helps restore glycogen
  2. Reduce inflammation
  3. Reduce muscle cramp
  4. Promote muscles

According to a study, Eating bananas after a workout helps reduce inflammation and promote a speedy recovery.1

Green Vegetables

The green vegetable is packed with lots of vitamins and vitamins, and this property makes a healthy diet.

Vegetable such as lettuce, spinach, and kale carries ample dietary fiber, magnesium, calcium, and potassium.

The green vegetable also helps replenish the glycogen levels and support weight loss.

Benefits of Green Vegetable

  1. Promote weight loss
  2. Restore glycogen
  3. Loaded with micronutrients

List of High-Quality Protein Sources

Chicken Breast

Chicken is the top most known high-quality lean protein. Especially chicken breast is completely packed with protein and has very less fat.

It holds important vitamins and mineral that helps post-workout muscle recovery.

best post-workout meal for muscle gain  - A plate of chicken breast

Lean protein has essential amino acids: leucine, isoleucine, and valine; these amino acids help muscle recovery and promote muscle growth.

  1. Helps in weight loss
  2. Good source of protein
  3. Promote muscles repair and muscle growth


Fish is a lean protein food source.

Fish is an easy-to-cook and easy-to-digest food. Fish contain many omega-3 fatty acids, which are good for muscle recovery, and reduce joint inflammation.

Consuming fish improves muscle mass and function in middle age and older adults.

  1. Reduce muscle soreness
  2. Reduce joint inflammation
  3. Helps in muscles recovery
best post-workout meal for muscle gain  - Platter of fish dish


Eggs are an amazingly incredible source of high-quality protein. 1 egg contains about 5.5 grams of protein and 9 other vital amino acids, also known as protein-building blocks.

Eggs are an effective post-workout food option that enhances the repairing and building of muscle tissue.

best post-workout meal for muscle gain  - Eggs
  1. Eggs are good for muscles building
  2. Helps in weight loss
  3. Good source of healthy fats
  4. Rich source of vitamins

Greek Yogurt

An optimal food choice, especially for vegetarians, is to complete their protein requirements.

A Greek yoghurt is an excellent option for high-quality protein. Almost 10 grams of protein per 100 grams of greek yoghurt.

Best post workout meal for muscle gain
Greek Yogurt
  1. Good source of protein
  2. Good for bone health
  3. Support digestive health
  4. Helps in post-workout muscle recovery
  5. Helps in weight loss

A study shows that eating greek yoghurt helps lower body mass index, lower body weight, smaller waist circumference, and lower body fat.2

Another 12-week study shows that eating greek yoghurt helps in strength building, muscles thickness, and lean body compostion.3


Milk is a complete food that has high-quality protein. They have lots of vitamins and minerals and all the important nutrients in them.

Milk also has sodium and potassium, which is good for post-workout rehydration. Milk also contributes to reducing muscle soreness.

Also, milk delivers vitamin D, calcium, and potassium to bones.

  1. Supports post-workout rehydration
  2. Reduce muscles soreness
  3. Repair muscles
  4. Good for bones


Soy is widely known for its high-quality protein content. Although soy milk is considered an excellent source of plant-based protein.

Soy milk is also rich in omega -3 fatty acids, considered healthy fats.

  1. Soy helps toning muscles
  2. Helps burn fat
  3. Helps in recovery of muscles
best post-workout meal for muscle gain - Soybeans

These legumes are found in different forms: soy milk, soy protein powder, soyabean oil, and tofu.

Whey Protein

Whey protein is the best post-workout meal for muscle gain and for weight loss.

Whey protein is the best form of protein, whey protein gets digested very quickly, and the amino acids in whey help repair the muscles fast.

Whey protein is also the best source of amino acid named leucine which is beneficial for muscle growth.

Type of Whey Protein

  1. Concentrate
  2. Isolate
  3. Hydrolysate

Benefits of Whey Protein

  1. Muscle repair
  2. Muscle building
  3. Fulfil protein requirement

Whey protein gets absorbed quickly, which later goes into the bloodstream and helps repair muscles.

Protein Bars

Protein bars are the most convenient food that quickly delivers high-quality protein after hard training sessions.

Protein bar not only fulfils the protein requirement but also helps feel fuller, is beneficial for weight loss, and lowers the blood sugar level.

According to the study, protein-rich post-workout meals help recover muscles, build muscles and reduce soreness.

Type of Homemade Protein Bars

  1. Peanut butter protein bar
  2. Almond protein bar
  3. Green tea fudge protein bar

Cottage Cheese

best post-workout meal for muscle gain - A bowl of cottage cheese

Cottage cheese is another good option for protein. Cottage cheese contains a good amount of carbohydrates and protein that are fruitful for muscle repair after post-workout.

Not just good for muscle recovery, low-fat cottage cheese is low in saturated fat, which is ideal for weight loss.

  1. Cottage cheese helps in muscles recovery
  2. Good for weight loss
  3. Ideal post-workout meals
  4. Promote bone health

List of Post-Workout Meals – Best Post-Workout Meal for Muscle Gain

High protein butter chicken quesadilla

High protein chicken pasta

Low-calorie high protein shake

High protein chicken fajitas

High protein low-calorie creamy chicken with rice

List of Post Workout Snacks – Best Post-Workout Meal for Muscle Gain

  1. Apple with peanut butter
  2. Chocolate milk
  3. Protein Popcorn
  4. Banana shake smoothies
  5. Yogurt with berries


These are the best post-workout meal for muscle gain. Muscle building is a part of a healthy balanced diet. Where a combination of carbohydrate and protein play a vital part.

Combining these two micronutrients is essential for muscle gaining and muscle recovery after the workout. The ratio is about 3:1, where 3 is the carbohydrate and 1 is protein.

3:1 is the ratio of consuming the carbohydrate and protein means the quantity of carbohydrates is 3 times more than the protein.

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