Blog: How to Become the Healthiest You
by PaisleyH

5 Meal Ideas for After A Workout

Learn some great meal ideas and tips when it comes to post-workouts.

Date:   10/24/2022 4:31:19 PM   ( 8 mon ) ... viewed 34 times

It’s essential to eat a meal after your workout. If you don’t have the time or energy, you should at least have something small like a piece of fruit, protein shake, bagel with peanut butter, etc. If you have the time and energy, you should try to eat a full meal. It’s best to choose something high in carbohydrates, moderate in protein, and low in fat. These meals will help keep your energy levels up as your muscles repair themselves from the workout.

1. Low-fat protein shake.

It is a great way to supplement your workout with some extra protein. Put the desired amount of liquid into a blender and add some protein powder like whey, casein, or soy, depending on how much you want to consume. You can always substitute milk for liquid if you are lactose intolerant or allergic to dairy products.

2. Fruit smoothie

A fruit smoothie is great after a challenging workout when your body is drained and needs something to replenish. Fresh ingredients are best, but any fruit can be used, like bananas, mangoes, kiwis, strawberries, etc., depending on your preferred texture. This smoothie can be low or high in calories according to how much fruit you use. You can also add yogurt, protein powder, or milk to make it even better.

3. Low-fat oatmeal

Oatmeal is high in carbohydrates, low in fat, and moderate in protein. It is a great recovery meal that will keep your energy up while helping your body repair itself after the workout. There are many ways to make oatmeal, but having it warm and topped with some fresh fruit usually goes down well after a challenging workout. If you prefer cold oatmeal, it can be made by putting cold water into a small pot and adding the oats, then putting it on low heat for about 20 minutes or until the oats are soft enough.

4. Bagel and peanut butter

Bagels are moderate in carbohydrates and low in fat. You can take it even further by having a bagel with peanut butter instead of cream cheese or jelly, which are higher in fat. Peanut butter is high in protein and carbohydrates and low in fat, so this makes a great snack after your workout. Eating something that has protein within 30 minutes of your activity is best to help build lean muscle mass and prevent any post-workout fatigue.

5. Low-fat cereal

A bowl of low-fat cereal can be a good snack after your workout, and it’s also a great way to end the meal and start the next day. Choose something high in carbohydrates, low in fat, and moderate in protein, like cornflakes or bran flakes. It is also a good meal if you are trying to lose weight, as it is low in calories.


When recovering from a workout, your body needs fuel and nutrients to help repair muscle tissue, replenish glycogen and restore the energy lost during exercise. You mustn’t exercise on an empty stomach as it can result in fatigue and dizziness, which is never good. It’s best to eat a healthy meal after an intense workout to replenish your energy stores so that the body can continue with standard functions and be ready for another fierce training session tomorrow. Greens powder is used by many high-performance athletes to maintain an optimum level of energy and performance.


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