Post Workout Meal Ideas

The best post workout meal will boost lean muscle growth and help with the bodies recovery procedure. The food you eat after working out could possibly be the most important meal of your day. During a workout, your muscles are stressed and slightly splintered. A well-planned post workout meal can effectively repair and refuel your body. 

While you need carbs for energy before you work out, you need protein soon after for your muscles to recover properly. For best results, eat within 45 minutes after working out and try to eat a meal that has 20-30 grams of protein. 

If you are trying to add muscle, eat as soon as possible after your workout. If your goal is to maintain your current body shape or lose a few pounds, go ahead and wait an hour.

Post Workout Meal Recipes

Turkey & Black Bean Wrap

This sandwich is packed with protein and nutrients to build a strong body, and it will keep you satisfied for several hours, too. 


  • 1 can black beans, drained (15 oz)
  • 1 small tomato (chopped)
  • chopped lettuce
  • 2 tbs. lite Italian dressing or lite mayo
  • 4 oz. sliced turkey
  • 1 whole wheat tortilla wrap


Put first four ingredients in a bowl and blend together. If it is too dry, add a little more dressing or mayo (I add some chopped onion).

With a tortilla wrap laying flat on a surface, add your turkey slice to the center of the wrap, spreading it evenly. Layer your veggie mix on top of the turkey. 

Fold two sides of the wrap over the filling from one side, and then roll it tight from the other side.

Yogurt & Granola

This can be a quick and easy meal to put together that provides plenty of protein packed energy. The homemade granola will keep for weeks, so make a large batch.


  • 2 cups Old-fashioned oats
  • 1/4 cup sugar, maple syrup, honey, coconut sugar (optional)
  • 1/4 cup oil (olive, vegetable, coconut) or melted butter
  • 2-3 cups nuts, seeds, dried fruit, coconut, chopped dark chocolate, or whatever else you want to include.
  • 1 tsp flavoring of choice (vanilla, almond, coconut, maple)
  • 1/2 tsp spice (cinnamon, ginger, nutmeg, cardamom, pumpkin pie spice)


Mix together dry ingredients. In a separate bowl, blend together wet ingredients. Combine. Spread out on a cookie sheet and bake at 350º for about 30 minutes, stirring every 10 minutes. Store in an airtight container.

Post-Workout Smoothie

Smoothies can make the ideal post workout meal, the key is to choose the right ingredients that will taste good but also jump-start your muscle recovery with the proper carbohydrates and protein.


  • 1 scoop of whey powder (I like vanilla)
  • 2 tbsp peanut butter
  • 1 small banana
  • 1/2 cup blueberries or strawberries
  • 1 tbsp flaxseed
  • 2 cups skim or almond milk


Place ingredients in a regular or hand blender, blend until smooth. Go ahead and throw some chopped ice in there to chill it.

Other pages that might interest you:

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.

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