What To Eat After A Workout For The Best Recovery And Results
So, you’ve smashed your workout… now what? What you eat next matters more than you might think, and is far from being just a gym myth or fitness fad.
Food and nutrition play a genuine role in how your body recovers, and eating properly after exercise can significantly boost muscle recovery, repair and performance.
We're breaking down the importance of what to eat after a workout together with the essential macronutrients your body needs, plus some easy meal ideas to support your individual fitness goals, whether you want to build your strength or boost endurance.
The importance of eating after working out
The food you consume after exercise dramatically impacts how well your body bounces back. Eating after exercise gives your body the nutrients it needs to recover, build muscle and refuel so you can train even more effectively again next time.
When you work out, your muscles use up glycogen, the stored form of carbohydrates. Replacing that fuel by eating carbs after exercise helps restore your energy and prevents fatigue later on. At the same time, your muscle fibres experience tiny micro-tears during exercise, especially strength training. Eating protein after your workout gives your body the amino acids needed to rebuild stronger, leaner muscle.
Skipping your post-workout meal? While it won’t harm you, if done frequently, it could slow recovery, increase soreness and even hold back your progress when it comes to strength or endurance gains.
For the best results, aim to eat within 30 to 45 minutes after your session. A balanced mix of carbs, protein and healthy fatsis ideal, with a 3:1 ratio of carbs to protein, with options like yoghurt and berries, a chicken wrap, or a protein smoothie with banana.
Foods rich in leucine (like dairy or eggs) support muscle repair, while antioxidant-rich foods like berries can help reduce post-workout inflammation and soreness.
What is good to eat after a workout?
If you’re not sure what to eat after training, these go-to foods take the guesswork out of recovery. They're packed with the nutrients your body craves post-exercise, such as muscle-repairing protein, energy-replenishing carbs and healthy fats that keep you satisfied.
Key macronutrients to eat after a workout
Protein, carbohydrates and fats all play distinct roles in recovery.
- - Providing the amino acids muscles require to initiate recovery, protein is essential for muscle repair and growth. According to the International Society of Sports Nutrition, 20 to 40 grams of high-quality protein every 3–4 hours can support strength, recovery and performance. Eating protein soon after your workout, especially within an hour, helps kickstart muscle protein synthesis.
- - Carbohydrates replenish your body’s glycogen stores (the body's main energy source), which are broken down and used during exercise. Endurance athletes typically need more carbs, but all forms of training deplete glycogen to some extent. Pairing carbs with protein post-workout improves glycogen restoration and muscle growth.
- - Fat is often overlooked, but including some healthy fats (like avocado or nuts) supports recovery by helping your body absorb key nutrients and reduce inflammation.
To calculate intake, a good starting point is around 0.8 g carbs and 0.2–0.4 g protein per kg of body weight in the hours following your workout. Focus on quality ingredients over perfect ratios and adjust based on how your body feels and performs.
Best post-workout foods for different fitness goals
Your post-workout plate should reflect your individual fitness goals:
- - Muscle gain: Prioritise protein and carbs, such as chicken and rice, a tuna sandwich, or a protein smoothie with oats and a banana. Add leucine-rich foods like eggs or Greek yoghurt for an extra muscle-building boost.
- - Weight loss: Focus on lean proteins, fibre-rich carbs and healthy fats to stay full. Try grilled salmon with roasted vegetables or cottage cheese with berries, and avoid ultra-processed foods that spike hunger. Take a look at our guide “How to Lose Weight and Gain Muscle” for more information.
- - Endurance training: Replenish with a high-carb meal and moderate protein. Great options include sweet potato with beans or whole grain toast with nut butter and a boiled egg.
- - Strength training: Similar to muscle gain, but you may need a larger portion of carbs post-lift to support energy demands. Try brown rice with turkey mince or quinoa with tofu and veg.
Foods high in protein like Frive’s Vegan Stuffed Peppers dish help with muscle recovery
The 10 best foods to eat after a workout
- - Eggs: Eggs are a powerhouse of high-quality protein and contain all nine essential amino acids, including leucine, which plays a key role in muscle building. Enjoy them boiled, scrambled, or in a wrap with wholegrain bread for an ideal protein-carb combo.
- - Greek yoghurt: Thicker and higher in protein than regular yoghurt, Greek yoghurt is also rich in calcium and probiotics. Pair it with fruit and a sprinkle of granola for a post-workout snack that covers protein, carbs and gut health in one go.
- - Oats: Hearty, comforting and packed with slow-release energy, oats are a brilliant way to refuel after a workout, replenishing your glycogen stores while offering a bit of protein and fibre, too. Add a scoop of protein powder, nut butter, or seeds to boost their muscle-repairing potential.
- - Chicken breast: Simple but effective, chicken breast is a post-workout classic for a reason. As a lean source of high-quality protein and essential amino acids, chicken supports muscle repair and keeps you feeling full. Pair it with roasted veggies and brown rice or quinoa for a no-fuss meal that ticks every recovery box.
- - Sweet potato: Restoring energy and reducing inflammation, sweet potatoes are a rich source of complex carbs and antioxidants like beta-carotene. Serve them roasted, mashed, or baked with a protein like chicken or tofu.
- - Salmon: A high-quality protein, salmon is well-known for being high in omega-3 fatty acids that may reduce inflammation and support recovery. Enjoy it grilled with sweet potato, or add some to a grain bowl for a nourishing meal.
- - Quinoa: Quinoa is another complete protein, meaning it contains all the essential amino acids your body needs for muscle recovery and growth. Try it with roasted veggies and grilled chicken or a drizzle of delicious tahini to create a satisfying bowl.
- - Cottage cheese: High in casein protein (a slow-digesting protein), cottage cheese is perfect if you're refuelling after an evening workout. Add some berries and nuts for a well-rounded mini-meal.
- - Banana: Rich in fast-acting carbohydrates and potassium, bananas may support muscle function and prevent cramping. Blend one into a post-workout smoothie or eat it with peanut butter and dark chocolate for a simple but effective snack.
- - Avocado: Creamy, satisfying and full of heart-healthy fats, avocado is a great way to round out your post-workout meal. Helping you absorb key nutrients and keeping you feeling fuller for longer, try it on toast, in a wrap, or sliced into a grain bowl.
When should you eat after exercising?
The timing of your post-workout meals is also important, with the ideal window to eat being 30 to 60 minutesafter finishing your workout. However, recent studies have suggested that this is even wider, and the post-exercise window to maximise your muscle's response to eating protein may even be up to several hours.
Eating soon after exercise is particularly important if your goal is muscle gain or strength training. For those focusing on weight loss, this window is still helpful, but total daily intake and food quality matter more in the long run.
If you don't have the time to sit down for a full meal right away, a quick snack or protein shake can hold you over until your next meal. Just aim to eat something balanced within two hours to avoid missing that recovery sweet spot.
Sample post-workout meal ideas
A good post-workout meal or snack should be quick, balanced, and satisfying, something that helps your body recover and keeps you feeling energised. Here are some easy ideas to help you get the right mix of protein, carbs and healthy fats, no matter how much time (or energy) you’ve got.
Quick post-workout snacks
Perfect when you’re short on time or need something small before a full meal.
- - Banana with peanut butter
- - Greek yoghurt with berries and granola
- - Protein shake with a handful of oats or a banana
- - Cottage cheese and pineapple
- - Hard-boiled eggs and wholegrain toast
- - Apple slices with almond butter
- - Pita and hummus with veggie sticks
- - Trail mix with dried fruit, nuts and dark chocolate
- - Rice cakes with tuna or avocado
- - Smoothie with milk, protein powder, spinach and berries
Easy post-workout meals
Ideal after a long or intense session, or when you’re feeling hungry.
- - Grilled chicken with brown rice and a selection of roasted vegetables
- - Quinoa bowl with salmon, spinach and tahini dressing
- - Veggie omelette with avocado and wholegrain toast
- - Tuna or chickpea salad with sweet potato wedges
- - Greek yoghurt bowl with oats, chia seeds and berries
- - High-protein vegan stuffed peppers recipe
- - Chicken stir-fry with broccoli and wholegrain noodles
- - Protein pancakes with banana and nut butter
- - Cottage cheese and scrambled eggs on wholemeal toast
- - Salmon and sweet potato with sautéed greens
- - Wholegrain pasta with lean mince and tomato sauce
- - Fish taco bowl with lime and coriander rice
If meal prep isn't your thing (or you're just too tired after leg day), Frive makes post-workout eating effortless thanks to fresh, chef-made meals with quality ingredients designed to support your fitness goals.
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“I have very tight work schedule so it feels so good to know I have a post workout meal in a mins and all the clear information about the protein, carbs etc what I’m eating.“
Try our high protein Fish Taco Bowl recipe.
Hydration and post-workout recovery
Hydration is just as important as food when it comes to recovery. During exercise, your body loses water and electrolytes through sweat, and replenishing them afterwards is essential for supporting muscle function, joint mobility and overall recovery.
According to the National Athletic Trainers’ Association, aim to drink around 500 to 600 ml of water a few hours before exercise and 200 to 300 ml 10-20 minutes before starting.
After your workout, the goal is to replace any fluid lost, which usually means sipping at least 500ml to 1 litre of water within the first hour, depending on how much you sweat.
For light to moderate sessions, plain water often does the job. After intense or longer workouts, consider drinks that help replenish electrolytes, like coconut water, electrolyte drinks, or a protein shake with milk to cover both hydration and nutrition.
Listen to your body, if you’re feeling thirsty, light-headed, or your urine is dark yellow, it’s a sign to drink up.
What is the best thing to eat after a workout?
The best thing to eat after a workout is a balanced combination of protein, carbohydrates and healthy fats. Thanks to this powerful trio, you can support muscle repair, replenish your energy and help your body recover faster.
What you choose depends on your fitness goals, a protein smoothie and banana might be ideal after cardio, while grilled salmon with quinoa works better for strength and muscle gains.
As we've seen, the importance of eating after working out goes beyond curbing hunger pangs, and it's essential to give your body what it needs to rebuild, refuel and perform better next time.
If you're looking for an even easier way to stay on track, Frive’s nutritionist-approved meals are designed with fitness and recovery in mind. They are packed with real ingredients, are high in protein and other macronutrients and are ready in minutes. Explore Frive’s high-protein meal plans to find your perfect post-gym pick.
Should you eat carbs or protein after a workout?
Eating both carbohydrates and protein together after a workout helps the body recover faster than eating just one macronutrient individually. That's because, while carbohydrates help restore the energy your body uses during exercise, protein contains the essential amino acids your muscles need to repair and grow.
What should you do immediately after the gym?
It’s important to rehydrate with water, cool down with some light stretching and eat a balanced snack or meal within an hour of exercising to support recovery and refuel your body.
