Best Post Workout Meals for Muscle Gain

Best Post Workout Meals for Muscle Gain 

Best post-workout meals for muscle gain are one of the most important part of fitness routine. It takes a lot to reach your fitness goal. This requires hardwork, dedication, passion, consistency and a planned routine. Along with a perfectly designed workout routine catered to the fitness needs, it also takes a perfectly balanced diet and a perfect meals for muscle gain to achieve fitness goals.

Pre-workout meals and post-workout meals are one of the most important part of fitness plan. Although lot of people just focus on pre-workout meals and often forget post-workout meals. But, Post-workout meals are as important for muscle Gain as much as pre-workout meals. You should focus on post-workout meals also, in order to achieve your goals. We will share some of the best post workout meals for muscle gain that you’ll surely love.


Meals for Muscle Gain

Importance of post-workout meals

It is really important to understand what happens in our body while working out. This helps us to realize the importance of post-workout meals. When you workout, it affects our body in several ways.

The first thing our body uses while working out is glycogen. Glycogen is the readily available form of glucose and our body’s backup energy reserve system. It is the most preferred form of glucose that is consumed by our muscles during any strenuous physical activity. During workout, glycogen is consumed and its level drops.

During workout, protein in our muscles can also get damaged and destroyed. To replenish our energy level and protein replacement, post-workout meals become a must be part of your fitness routine. It is said that there is an opportunity window of 1 hour after workout that aids refuelling process.

Eating healthy food during this hour can help to replenish energy faster and speeds up protein synthesis. Post-workout meals can help to stop protein breakdown, accelerate protein synthesis, restore glycogen levels and help to recover quickly from workout stress.

Meals for Muscle Gain

Nutrients and Post-Workout Meals for Muscle Gain

Now, there is a big question in front of us, which food to consume that is also best post workout meal for muscle gain. It is important to know which nutrients combine together to form a best post workout meal for muscle gain. It is also important to know why taking those nutrients in post-workout meals is important.

While thinking about a post-workout meals to gain muscles, protein should be the first thing for you to consider. Our muscles work a lot during those hard exercises and a lot of protein is broken down during the process. Taking protein in post-workout meals helps to replenish necessary amino acids for protein synthesis. Amino acids helps to gain muscle by making protein. Recommended quantity of protein in post-workout meals is around 0.3 to 0.5 per kg of your body weight.

The very next thing to consider in your meal are carbs. A lot of glycogen is used during the workout process and replenishing the levels of glycogen is important for body. This is where carbs helps our body to replenish our glycogen level. Recommended level of carbs in post-workout meals is 1.1 to 1.5 grams per kg of your body weight. Consuming recommended level of carbs within 30 minutes of workout boost glycogen synthesis.

The amount of carbs and protein in your post-workout meal should be 3 to 1. It means if you are consuming 90 grams of carbs in your post-workout meal, then it should also have 30 grams of protein in it. Use this ratio to prepare a good meal for you.

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Protein-rich food for muscle gain

These are some of the food items that are rich in protein which you must use while carving out your post-workout meal plan for muscle gain: –

  • Protein Powder
  • Eggs
  • Greek yogurt
  • Chicken
  • Salmon
  • Tuna
  • Cottage cheese

Meals for Muscle Gain

Carbs-rich food for muscle gain

These are some of the carbs-rich food items that you should consider while preparing post-workout meals for muscle gain: –

  • Sweet Potatoes
  • Chocolate Milk
  • Rice cakes
  • Rice
  • Pasta
  • Edamame
  • Potatoes
  • Bread
  • Pineapple
  • Banana

Meals for Muscle Gain

Delicious Post-workout meal suggestions for muscle gain

You can combine any of the ingredients rich in proteins and carbs, and make something as per your liking. We also have some really good post-workout meal suggestions for you that you might enjoy. Let’s take a look at them one by one: –

Protein Shake

How can our list even begin without mentioning Protein shake. Protein shake may be a basic option but you can ways spice it up by mixing your favourite ingredients in it. Grab the best whey protein and put 2 scoops of it in a glass of water. Add your favourite fruits like banana and pineapple, add little ice and blend. You can also add orange juice if you like as orange juice is really good for skin.

Meals for Muscle Gain

Eggs with Bread

Nothing can beat scrambled eggs when talking about a delicious post-workout meal. Eggs are an excellent source of high quality protein. Scramble 2 large eggs and add a handful of onion and pepper. You can add mushrooms if you want to. Fill it in a pita bread and you got yourself a protein-rich tasty post-workout meal. This meal helps to replenish glycogen level and speeds up the muscle repairing and gaining process.

Meals for Muscle Gain

Egg and Avocado sandwich

Yes, you knew it. We are not leaving eggs anywhere really soon. You can also make a delicious sandwich by using a whole grain bread. Make an omelette, spread avocado on toast and put the omelette on toast. You can add black pepper and little salt as you like. This meals is super delicious and is full of protein.

Meals for Muscle Gain

Greek Yogurt

If Greek Yogurt is something you like, you are definitely going to enjoy this delight. Take a cup of plain Greek yogurt, add a spoon of whey protein powder and drizzle some honey on top. Personally, I would add some dark chocolate chips and Berries to Yogurt too. And here we got such a tasty post-workout meal full of energy needed by our body.

Meals for Muscle Gain


If you love oats, you’ll love this. Put oats in a bowl and pour some milk. Add a spoon of whey protein and add some nuts like walnut and almonds. Add some fruits of your choice like bananas, Berries etc. I like chocolate chips so I will personally add some dark chocolate chips too. This meal is really delicious and makes a perfect post-workout meals for muscle gain.

Meals for Muscle Gain

Some other post-workout meals for muscle gain are as follows: –

  • Grilled chicken with roasted vegetables
  • Cottage cheese, chicken and omelette sandwich
  • Cereal, soy milk and Berries
  • Tuna and crackers
  • Quinoa bowl, sweet potatoes and pecans
  • Pita and hummus

Meals for Muscle Gain

These were some of our favourite post-workout meal suggestions for muscle gain. You can also mix and match any nutrient rich ingredients to form a post-workout meal of your choice.


Post-workout meals play significant role in muscle gain. You must give them your undivided attention to increase your chances of gaining muscles quickly. Nothing happens overnight but with hardwork, dreams are definitely achievable. So, workout hard and follow our meal suggestions to gain the muscles of your dream.

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