best post-workout meal for muscle gain

It’s important that we consume pre-workout foods before working out because they will help to increase blood circulation and improve performance.

Also for better muscle recovery, post-workout foods are also essential.

Another way to build muscle is by doing strength training workouts. The body needs ample protein to break down muscle tissue, so protein-rich foods after strength training are vital as well.

The best post-workout meal for muscle gain is a combination of two carbohydrates and protein.

Benefits of Post-Workout Meal

Eating healthy post-workout foods helps in workout recovery as well & supports muscle 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

One of the food choices that carry high-quality protein and carbohydrates is important for muscle growth. Of course, easily digestible foods are faster nutrient absorption foods.

List of Carbohydrate Foods for Muscle Gain

White Rice

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

White rice is part of the carbohydrate family and contains 4.3 grams of protein and minimal fat per serving. It’s also a source 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

Also Read: Best Ab Building Foods

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 the best low-in calorie food, which has less of an effect on blood sugar levels and helps with weight loss.

Sweet potatoes contain vitamin C, which helps prevent muscle tissue breakdown. They also contain 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 them post-workout can give tremendous results.

Bananas are rich in potassium and magnesium, which are good for muscle recovery. The fast-digesting 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

Also Read: Worst Fruits For Weight Loss

Green Vegetables

Green vegetables are packed with lots of vitamins and minerals, so they’re an important component of a healthy diet!

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

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

Benefits of Green Vegetables

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

Also Read: Foods That Burn Fat Like Crazy

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 and also a good post-workout meal for muscle growth.

Fish is a quick, simple, and nutritious meal. Fish contain omega 3s which are perfect for post-workout muscle recovery and reduce symptoms of arthritis.

Consuming fish improves muscle mass and body 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

One of the best choices to make, especially for vegetarians, yogurt is top off protein requirements

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

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 yogurt helps lower body mass index, lower body weight, smaller waist circumference, and lower body fat.2

Another 12-week study shows that eating greek yogurt helps in strength building, muscle thickness, and lean body composition.3


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

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 tone muscles
  2. Helps burn fat
  3. Helps in the recovery of muscles
best post-workout meal for muscle gain - Soybeans

Types of soy 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 because it is digested very quickly and the amino acids in whey help repair muscles.

Whey protein is also the best source of amino acid, 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. Fulfill protein requirement

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

Read More: Creatine – A Strong Source for Muscle Gaining

Protein Bars

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

A protein bar not only fulfills the protein requirement but also helps feel full, and it is also 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 worthwhile for muscle repair after post-workout.

Cottage cheese is not just good for muscle recovery, but it’s also 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

High protein butter chicken quesadilla

High-protein chicken pasta

Low-calorie high protein shake – Post-workout meal for vegetarian/nonvegetarian

High-protein chicken fajitas

High protein low-calorie creamy chicken with rice

List of Post-Workout Snacks

Post-workout snacks are essential to refuel after a hard workout. The best post-workout meal can help you recover from the exercise, build muscle, and stay energized.

  1. Apple with peanut butter – Apple with peanut butter is a great snack for when you are on the go to the gym or you need something sweet to satisfy your cravings without many calories.
  2. Chocolate milk – Chocolate milk is a popular post-workout snack option. It can help to replenish lost nutrients, is also important for recovery, and good for refueling after a long workout.
  3. Protein Popcorn – Popcorn is an excellent source of fiber, carbohydrates, and protein. It also contains polyphenols antioxidants which are good for your cardiovascular health and give you the nutrients you need for recovery.
  4. Banana shake smoothies – Bananas contain carbohydrates and protein, which can help in building muscles. Also, a banana shake smoothie is a good post-workout snack as it contains nutrients that needed for recovery
  5. Yogurt with berries – A yogurt with berries snack is a healthy snack for post-workout as it contains protein, carbs, and fiber, and these ingredients make the perfect post-workout snack options!


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 carbohydrates and protein means the quantity of carbohydrates is 3 times the protein.

Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

Comments are closed.

Ads Blocker Image Powered by Code Help Pro

Ads Blocker Detected!!!

We have detected that you are using extensions to block ads. Please support us by disabling these ads blocker.

Powered By
100% Free SEO Tools - Tool Kits PRO