Workouts are tough. Especially the ones that help you build muscle. But choosing the right kind of food to eat after a workout to build muscle is even more tricky, right?
When you lift weights, your muscles break and naturally rebuild themselves. However, you can speed up this process by using the right food and good rest.
There are a few key things to keep in mind when choosing what to eat after a workout to build muscle:
- Choose foods that are high in protein and carbohydrates.
- Avoid fatty foods.
- Avoid foods that you are not sure if they are good for your fitness goals or not. For example junk food is unhealthy and it can ruin your workouts.
But that’s not everything!
Check out the guidelines of Dr. Eric Burg on nutrients you need to eat in order to build muscle, in an 8 minutes video below:
Best Food to Eat after Workout to Build Muscle: 12 Foods Meal Ideas
1. Brown Rice with Turkey Meat and Vegetables
Brown rice is the most filling food you can eat, as it takes longer to digest. The brown rice provides energy for your body. At the same time, turkey meat is a rich source of high-quality protein and will help in building muscles.
The vegetables will add fiber to your diet and provide nutrients to the body. All these combined make this meal a perfect post-workout meal for building muscle mass.
2. Tuna Sandwich with Spinach Salad
This sandwich has all the nutrients that you need after a workout. The tuna provides proteins, which are essential for muscle building.
Spinach is rich in iron and calcium, which help recover muscles. Moreover, the bread has carbohydrates and fiber, which make it a perfect meal for post-workout.
3. Quaker Oatmeal Squares Cinnamon Raisin
Quaker Oatmeal Squares Cinnamon Raisin is a tasty post-workout snack. It contains carbohydrates, which are easily digested by the body and provide instant energy to the muscles after workouts. So, what else could you ask for?
4. Grilled Chicken Sandwich with Potato Chips
Chicken breast is lean meat that is high in protein content. It contains amino acids, which help build muscles by providing energy to the body after workouts. This meal also contains carbohydrates and fats, which are good for total recovery after a workout.
5. Chocolate Chip Cookies
If you want a sweet treat, try chocolate chip cookies as your post-workout snack. They are made with butter, a rich fat source, and protein.
The cookies also contain carbohydrates, which are easily digested by the body and provide instant energy to the muscles during workouts.
6. Honey Bunches of Oats Cereal Bar
Many fitness enthusiasts, especially people in muscles building programs, wonder if honey bunches of oats are good after a workout.
Well, they are a tasty post-workout snack. Not only are they delicious, but they also contain carbohydrates, which are easily digested by the body and speed up muscle recovery.
That instant energy is necessary to feel good after an intense workout.
7. Whole Wheat Pasta with Chicken and Vegetables
Whole wheat pasta is another excellent post-workout meal, containing carbohydrates that help build muscles.
Chicken meat will provide protein to keep your muscles healthy, while vegetables will provide fiber and nutrients to your body. This nutritious meal will give you energy for the rest of the day.
8. Lean Beef Burger with Fries and Salad
The lean beef burger is high in protein and will help you build muscles. The fries are high in carbohydrates, and the salad will provide fiber and vitamins to your body. It is nutrient-rich and one of the best post workouts meals.
If you love eating fast food, there are many healthy options fast foods to eat after a workout.
9. Oatmeal with Almonds and Banana
Oatmeal is an excellent post-workout meal as it contains proteins, carbohydrates, fiber, calcium, magnesium, potassium, and vitamin B6. It is a rich source of energy that will keep you going throughout the day.
10. Chicken Salad Sandwich with Whole Wheat Bread and Tomato Soup
Chicken salad is another great option and a good source of proteins, carbohydrates, vitamins, and minerals. The tomato soup will provide energy, calcium, and magnesium to keep your body energized for the rest of the day.
11. Eggs with Spinach and Avocado
Eggs are a great post-workout meal as they contain proteins, vitamins, and minerals. They are rich in omega-3 fatty acids that help reduce inflammation and improve the immune system. They also keep you full for longer hours.
12. Greek Yogurt with Blueberries and Almonds
Greek yogurt is an excellent post-workout meal as it contains proteins, carbohydrates, calcium, magnesium, potassium, and vitamin B6. It reduces appetite and hunger, improves gut health, boosts metabolism, and helps build muscles.
13. Pizza
Most pizza options are high-calorie junk foods. But it’s a myth that you can’t add pizza to your post-workout diet plan.
You have to make sure that you are choosing healthy toppings. Avoid pizzas with pepperoni, sausage, and bacon because they contain unhealthy fats and too many calories.
Pizza is packed with protein and carbs, essential for building muscle.
Check out our detailed article on whether pizza is a good post-workout meal.
Conclusion:
Pay close attention to a post-workout meal if you want to get the most out of your workouts.
That’s all-in food to eat after a workout to build muscle. If you liked reading it, please share it on social media, and if you want to explore more ideas, check out these healthy post-workout meals.
