Best Post-Workout Meal Options 


M.Sc. Nutrition & Dietetics

Navneet Kaur


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Post-workout nutrition is vital for muscle recovery and replenishing glycogen stores. Here are a few options that may help support the same.

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Protein shakes provide a good amount of protein with essential amino acids to support muscle recovery and new growth. Fruits are high in carbs that deliver immediate energy. 

1. Protein Shake and Fruits 

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A perfect combo of complete protein with carbs to speed up recovery. 

2. Whole wheat toast with omelette 

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A right balance of complex carbs with protein and micronutrients for muscle glycogen recovery. 

3. Grilled chicken with rice and veggies. 

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Quinoa is high in complex carbs and good-quality protein. Pair it with veggies of your own choice to get an additional health boost. 

4. Quinoa Bowl with veggies. 

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Another high protein and carb combo to boost muscle recovery. Sweet potatoes are high in vitamin A and C, which may help reduce post-workout oxidative stress. 

5. Roasted Paneer with sweet potato and veggies. 

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A delicious treat to your taste buds. You can also make a smoothie using them to increase hydration.  

6. Greek Yogurt with Berries, Nuts, and Seeds. 

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Oats are energy-dense. Combining them with a protein-rich source like milk or soy milk makes them a perfect post-workout meal to satisfy nutrition needs. 

7. Oatmeal Porridge with Fruits.