Meals
•Centr Team
10 post-workout meals your muscles are craving
Ice baths and foam rollers might steal the spotlight, but when it comes to optimizing recovery, the post-workout meal you choose is the real hero.
What you eat after exercising can significantly impact your body’s process of repair and rejuvenation. A well-balanced after-workout meal helps replenish glycogen stores, reduce muscle soreness and support overall performance when it comes time for your next training session.
Whether it’s a quick meal or a hearty salad, the best post-workout meal is one that fuels your body with the right nutrients at the right time, enhancing your recovery and maximizing your results.
So, if you’re serious about improving your recovery and achieving better fitness outcomes, it’s time to prioritize your nutrition. With expert recommendations from sports dietitian Angie Asche, we’ve lined up 10 delicious and effective recipes to get you started on your journey to optimal recovery.
Why your post-workout meal matters
A good post-workout meal is key to helping your body recover after a workout and prepare for the next one. Here’s why a well-balanced post-workout meal is essential:
- Muscle repair and growth: High-quality protein in your post-workout meal provides the building blocks needed to repair and strengthen muscle fibers damaged during exercise.
- Glycogen replenishment: Carbohydrates help restore glycogen levels depleted during your workout, ensuring you have the energy needed for your next training session.
- Reduced muscle soreness: Nutrients like antioxidants and electrolytes in after-workout meals help minimize inflammation and muscle soreness, speeding up recovery.
- Enhanced recovery: A balanced post-workout meal supports faster recovery, allowing you to maintain consistent training without prolonged downtime.
- Overall performance: Proper nutrition after exercising boosts your overall performance, helping you achieve your fitness goals more efficiently.
10 of the best post-workout recipes
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Caramel Apple Smoothie
An intense workout calls for a super fresh smoothie, and the apple in this recipe delivers just that. While you’re rehydrating, you’re also getting the protein your muscles need to kickstart recovery.
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Ingrid's Peaches & Cream Overnight Oats
Did you know that zinc is required for muscle tissue repair? Or that our bodies lose potassium through sweat? You’ll find both of these nutrients and more in peaches – which is why following up an early morning workout with Ingrid’s overnight oats is a no-brainer.
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High-protein Cheese Toast with Roasted Tomatoes
We just gave your simple toast a high-protein turbocharge.
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Fiber-packed Chickpea Salad with Green Tahini
If you’re training to lose weight, a meal that’s high in fiber will help you feel fuller for longer. It also helps to maintain consistent energy levels, so you’ll be ready when your next workout rolls around.
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Tuna & Slaw with Crispy Chickpeas
How often are you squeezing in a gym session en route to something else? This tuna slaw salad is the perfect packed lunch or dinner, with the Angie-approved protein and veg you need.
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Angie’s Simple Baked Salmon with Honey Lemon Sauce
When you serve up salmon you’re not just getting a great helping of protein. “Fatty fish is packed with omega-3 fatty acids, which have been shown to reduce muscle damage,” says Angie.
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High-protein Lentil Braise
It can be tougher to get the protein you need for muscle recovery and growth from a plant-based diet. But this warming bowl is packed with the stuff, as well as the carbs you need to refuel.
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Chicken Cobb Salad with Honey Mustard Dressing
Our healthy twist on this American classic packs all the essential post-workout players into one high-protein lunch.
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Dan's Chilli Tofu & Cashew Stir Fry
Go nuts with Dan’s spicy 20-minute dinner. Cashews are a great source of magnesium, a nutrient Angie says “has been shown to play a role in reducing muscle soreness”.
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Six-ingredient Chicken Fajita Sheet-pan
The chicken and peppers (capsicum) in this easy dinner contain nutrients that help your body ramp up collagen production. “Collagen is an athlete’s best friend,” says Angie. “It provides strength and stability to our joints and reduces the risk of injury.”
Your post-workout meal FAQs
Want to know more about post-workout refueling? We’ve answered some of the big questions, so you can get your sweat on then eat up.
What is the best thing to eat after a workout?
The best post-workout meal combines high-quality protein and carbohydrates to support muscle repair and replenish energy stores.
A great option is a high-protein meal like grilled chicken with quinoa and steamed vegetables. This combination provides the essential amino acids your muscles need to recover, while the carbohydrates help restore glycogen levels.
Additionally, including healthy fats and vitamins from sources like avocado and a side of mixed greens can enhance overall recovery. Tailoring your post-workout recipes to include these elements ensures you’re fueling your recovery effectively after every session.
When should I eat after a workout?
There are many claims that suggest eating immediately after exercise helps you maximize recovery benefits, but recent studies have shown that it’s a gray area.
So rather than focusing on when you eat, ensure your meal includes the proper nutrients for optimal recovery. Eating a balanced after-workout meal with carbohydrates, protein and healthy fats is essential to repair and refuel your body.
Should you eat carbs or protein after a workout?
Both carbohydrates and protein are essential in your post-workout meal.
A high-protein post-workout meal or snack provides the building blocks necessary for muscle repair and growth. Carbohydrates, on the other hand, replenish glycogen stores depleted during your workout, ensuring you have the energy needed for your next session.
A balanced post-workout meal should include a good ratio of both – such as a turkey sandwich on whole grain bread, or a protein smoothie with added fruits. Combining these nutrients helps optimize recovery and supports overall athletic performance.
Which foods help muscle recovery?
Foods that aid muscle recovery are typically rich in protein, carbohydrates and essential vitamins and minerals. Good after-workout meals include options like Greek yogurt with berries, which provides protein and antioxidants, or a salmon and sweet potato dish that offers high-quality protein and complex carbs.
Additionally, incorporating leafy greens like spinach or kale can supply vital nutrients like iron and magnesium, which support muscle function. Recipes using these ingredients will ensure your body receives the necessary fuel to repair and grow stronger after each workout.
Want more recovery knowhow for better results?
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