Best Post-Workout Meal Ideas

bodybuilder-646482_1280What you eat after a workout doesn’t just fill your tummy.

Eating the right mix of healthy carbs and protein can help replenish your energy, replace the amino acids you lost during your workout and help along the muscle building process.

But reaching for the baked chicken and brown rice gets old and boring … fast. Instead, mix up your post-workout meals, with these ideas that not only offer enough carbs and protein, but taste great too.

Post-Workout Meals

Protein pancakes

Anytime I can eat a breakfast food later in the day, I’m in. But not just any pancakes will do if you’re using them for an after workout meal. Mix up 4 egg whites, ½ cup of cottage cheese, ½ cup of oats, 1/8 teaspoon of baking powder and ½ teaspoon of vanilla extract. Cook them as you would any other pancakes, and enjoy with anti-oxidant filled berries or other fruit.

Egg salad sandwich

Mix up some hard-boiled egg and mayo (or better yet, avocado!) and spread it on bread or salad greens. It’s a great mix of protein, fat and carbs to refuel you after your workout session.

Protein overnight oats

Full of protein, carbs and fiber, what’s not to love? Grab a mason jar and mix ½ cup of oats with a scoop of your favorite protein powder and ½ cup water or milk of your choice. Add cinnamon, sugar or stevia as needed and let the mixture sit overnight in your refrigerator. Add in fresh fruit, dried fruit or chopped nuts before you eat it.

Egg scramble

If you not into the egg salad option above, go for an egg scramble. Add pretty much any chopped vegetable you like, or some ham or bacon for added protein. Scramble the whole thing up and you’re good to go. Add some avocado slices on the side for extra fat, or some fruit for extra carbs.

On-the-Go Options

If you really need a portable post-workout option, here are some foods you can mix and match.


  • Crackers
  • Bread
  • Bananas
  • Apples
  • Potato (white or sweet potato)


  • Tuna
  • Sardines
  • Canned chicken
  • Deli meat
  • Nuts
  • Nut butter

How you work out is important, but what you eat after your workout is also important. Eating the right mix of carbohydrates and proteins will keep your energy up, help speed up the muscle building process and will help you see results faster. Try any of these post-workout meal suggestions to fuel your body.

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