Food to Eat after Workout to Gain Weight – Guidelines and Meal Ideas

Eating the right kind of food after workout is important for gaining weight. For quick energy and recovery from workout, you will need a healthy meal of carbs and proteins that digest easily.

Other than that, since your goal is to increase weight, it is very important to workout but make sure that you are eating more calories than what you are burning.

In this article, we have specially listed the foods that are healthy and rich in calories to speed up the weight gain process plus they go well with your workouts.

Top 10 Meal Ideas for Post Workout Weight Gain:

1. Salmon

salmon fish

Salmon is an excellent source of protein. It has all the amino acids that are required for muscle growth. It also contains omega-3 fatty acids, which are good for your heart and brain.

Salmon can be eaten raw or cooked. The best way to cook it is to grill it, so that the fat drips off, making it healthier for you. Salmon can also be baked in foil packets with lemon juice, garlic, and olive oil, or steamed with vegetables and spices.

2. Rice

rice with peas in it

Rice is a great post-workout food because it provides the necessary nutrients for muscle growth and repair. It has carbohydrates which give you energy, protein to help muscles grow, and fiber for digestion.

Also for gaining weight, the best type of carbs are the ones high in glucose but not high in fructose. This means that rice is a great option for a post-workout meal because it’s high in glucose but low in fructose.

3. Dried fruits

dried fruits

Dried fruits are a great post workout meal for weight gain and building muscles. Dried fruits are rich in vitamins and minerals, which help the body to recover after a workout.

Dried fruits can be eaten raw or cooked. They can be added to oatmeal, cereals, salads, trail mix or smoothies to boost their nutritional value.

4. Eggs

egg omelet

Eggs are a great post-workout meal. They are rich in protein which is essential for muscle building and weight gain. Moreover, eggs are also rich in amino acids, vitamins, minerals, and healthy fats that are needed to recover from exercise.

5. Yogurt

Yogurt in bowl

Yogurt as a post-workout meal is a popular choice for many people. It is not only high in calcium and protein but also high in probiotics. Yogurt has the ability to promote the growth of good bacteria in your gut.

Yogart is an easily digestible delicious meal to eat after workout with many useful nutrients in it like lipid fat, calcium, iron, and magnesium. Together they are all good for your bones, digestion, and immune system.

6. Pasta

Pasta is a common food that people eat as a meal. It is a carbohydrates rich meal. Pasta can be made from wheat flour and water, or from durum wheat semolina, eggs, and water.

Pasta typically takes on the shape of long strings that can be twisted into shapes or cut into short pieces for cooking.

Pasta is popular around the world and its popularity has been growing in recent years as it has been seen as a healthy alternative to other types of carbohydrates such as white bread and rice.

7. Whole-grain cereals with Milk

It has been found that whole-grain cereals are a better post-workout meal for weight gain and building muscles. The reason is that it is rich in fiber, which helps to regulate the digestive system and prevents constipation. It also contains a good amount of protein, which is essential for muscle development.

8. Mashed Potatoes

mashed potatoes

Mashed potatoes are often seen as a side dish but they can be used to make a complete meal. Mashed potatoes are made by boiling or baking potatoes, mashing them with butter, milk, salt, and pepper. Mashed potatoes are rich in carbs and protein which makes them an ideal post-workout meal for weight gain. They also contain potassium which is good for muscle recovery after a workout.

The advantages of mashed potatoes as post workout meal:

  • rich in carbs and protein
  • good for muscle recovery after a workout
  • easy to make

Check out this detailed article on health benefits of eating mashed potatoes after workout.

9. Red Meat

Red meat, especially beef, has been the go-to post-workout meal for people who are trying to gain weight and build muscle. It is rich in protein, iron, zinc, and other essential nutrients that are needed for muscle recovery.

However, recent studies have shown that red meat can have adverse effects on health. The risks of consuming red meat include heart disease, stroke, and cancer, but that is when you overeat it and don’t workout much.

10. Nuts and nut butter

Nuts are an excellent source of protein, healthy fats, vitamins and minerals. They are also a good source of fiber.

Nut butter is a spread made from crushed or ground nuts that are typically mixed with sugar or other sweeteners and oils. It is often used as a substitute for peanut butter. Nut butter is high in fat, so it is recommended for people who are on a weight-gaining diet.

11. Whataburger: Apple and Cranberry Chicken Salad

Many people are looking for healthier options when it comes to post workout food. Whataburger has recently introduced a new salad that is made with an apple and cranberry chicken salad. This Whataburger salad is a great option for those looking to avoid sugar, gluten, and carbs, and people who want to increase weight with working out.

But before that, we have answered some of the common questions that people ask about after workout meals for weight gain.

Some other Important Issues Related to Food Helpful in Weight Gain after Workout:

1. What food should you eat after a workout to gain weight and muscle?

The most important thing for weight gain and muscles growth is to eat enough calories from diverse food groups. This will give you energy and help you recover from your workout.

You should be eating at least 3 times per day and your meals should be spaced out evenly throughout the day.

Secondly, your after workout meal should be rich in carbs and proteins for recovery from workout. You can try our recommended quick post workout meals that don’t require more than 5 minutes to prepare, or you can eat protein shakes or bars to supplement your diet with extra protein.

You can also add vegetables in pre and post workout meals. The reason is that vegetables are rich both in carbs and proteins, and many other nutrients, so they are usually one of the best choice for post-workout weight increasing meal.

They are easier to digest than other foods, which means that your body can use them more efficiently to repair muscle tissue and help with muscle growth.

Just make sure that you are not limiting yourself to one type of diet. Fruits, vegetables, grains, and meats, they are all important to have in diet for optimal health and weight gain.

2. How long should you wait to eat after workout to gain weight?

There is a 2 hours post-workout window in which your body is primed for muscle growth and repair. Eating during this window will help keep your muscles fueled and ready to go for the next workout.

After eating in the first 2 hours window, wait for 2 hours, and then eat again.

Those 2 hours of wait will be enough for your body to digest what you already ate. Plus that wait is also important to avoid bloating or discomfort in digestion.


A good diet is the most important part of building muscle. To gain weight you need to eat more calories than your body burns in a day. If you lift weights and do cardio, then it’s possible that you might not be eating enough food to gain weight. But if not, start eating our suggested foods so that you can start gaining muscle mass and getting stronger. If you found reading this article helpful, please do share on Facebook or Twitter.

Wishing you a healthy happy life. 🙂

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Post Workout Fast Food Meals