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Knowing what to eat after a workout is crucial, no matter what your fitness goal is. Your post-workout meal should be composed of foods that are easy to digest for faster nutrient absorption.

In addition, you need to consume it within 30 minutes after your workout for increased protein synthesis and glycogen storage. Your meal should be a combination of healthy fats, carbs, and protein. Check out these healthy and easy-to-make post-workout meals you can prepare for your next workout!

What to Eat After a Workout: 7 Meals You Should Try!


1. Rice Crackers and Peanut Butter

For a quick, simple post-workout meal, you can opt for some rice crackers and peanut butter. This meal contains enough nutrients to ensure your body’s muscle recovery.

In fact, 100 grams of peanut butter has 25g of protein, 50g of fat, and 20g of carbohydrates. In addition, this meal does not require you to do any preparation. Just bring a jar of peanut butter and some rice crackers to the gym to be eaten after your workout.

2. Protein Shake and Banana

If you can’t decide on what to eat after a workout, then you can stick to the basic protein shake and banana combo. This proven combo is designed specifically for quick nutrient absorption during your anabolic window.

Throw in a scoop or two of your favorite protein powder into a cup, shake it, then have a banana to go with it. In under 10 minutes, you’ll have consumed enough nutrients to promote muscle growth and recovery.

3. Avocado, Toast, and Eggs

Eggs are praised in the fitness industry for their versatility and nutritional value. In fact, 100 grams of eggs have 13g of protein, 11g of fat, and only 155 calories.

Serve these eggs any way you want alongside some avocados and toast and you’ll have a delicious nutrient-packed post-workout meal.

4. Cereal and Milk

Cereal and Milk | What To Eat After A Workout | Food Options Post-Workout

Do you know what to eat after a workout that requires virtually no preparation? Your favorite breakfast duo, cereal and milk, can actually be eaten at any time of the day.

For better nutrient consumption, you want to go for a brand that’s rich in protein and fiber but has low sugar content.

5. Greek Yogurt, Berries, and Granola

Greek yogurt has less sugar and more protein than regular yogurt. This makes it an ideal component of your post-workout meal! If you have a cup of Greek yogurt, you don’t have to wonder about what to eat after a workout.

Just throw in some berries and granola in your Greek yogurt, and you’ll have a quick and easy post-workout meal.

6. Grilled Chicken With Roasted Vegetables

If you’re the type who prepares their meals in advance, then one post-workout meal you can try is grilled chicken with roasted vegetables. The chicken gives you the protein and fat you need while the vegetables provide you with minerals.

Grill a few pounds of chicken and veggies and put them in different containers to bring with you to eat after your workout.

7. Cottage Cheese and Fruits

If you ask a random gym-goer what to eat after a workout, they’ll most likely say something that involves either cottage cheese or fruits. Eating cottage cheese and fruits after a workout give you the protein, minerals, and carbohydrates you need for muscle growth. How much protein does it have? 226 grams of cottage cheese has around 28g of protein and only 163 calories.

On the other hand, fruits are packed with healthy and easy-to-digest carbohydrates.


Your pre-workout meal is just as important as your post-workout meal. Watch this video by V Shred about making a quick, healthy meal:

What you eat after a workout is as important as the workout itself. Stuffing your body with unhealthy foods will only put your hours of hard work at the gym to waste.

If you want to maximize the results of your training, you need to fuel your body with the right nutrients. Whether it’s to build muscles, lose fat, or maintain an active body, it’s very important to be mindful of what to eat after a workout.

What are your favorite post-workout meals? Share them in the comments section below!

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