10 Post Workout Meals for Muscle Gain
In this blog post, we'll be discussing post-workout meals for muscle gain. After a strenuous workout, it's important to fuel your body with the right nutrients to aid in muscle recovery and growth. Specifically, protein is crucial for repairing and building muscle tissue.
Here are 10 high-protein meal ideas that are perfect for post-workout recovery:
GRILLED CHICKEN AND SWEET POTATO
Grill a chicken breast and serve it alongside a baked sweet potato. This meal is high in protein and carbs, which is perfect for replenishing glycogen stores.
Macros: 4 oz. grilled chicken breast (31g protein, 0g carbs, 4g fat) + 1 small sweet potato (2g protein, 27g carbs, 0g fat) = 33g protein, 27g carbs, 4g fat.
Instructions: Season the chicken breast with your preferred spices and grill until cooked through. Bake the sweet potato in the oven at 400°F for 45-60 minutes, or until tender.
GREEK YOGURT AND BERRIES
Mix Greek yogurt with your favorite berries for a high-protein and antioxidant-rich snack.
Macros: 1 cup Greek yogurt (23g protein, 9g carbs, 0g fat) + 1 cup mixed berries (1g protein, 14g carbs, 0g fat) = 24g protein, 23g carbs, 0g fat.
Instructions: Mix together Greek yogurt and your choice of berries. Enjoy!
TURKEY AND AVOCADO WRAP
Roll sliced turkey and avocado in a whole wheat wrap for a high-protein and healthy fat-packed meal.
Macros: 3 oz. turkey breast (25g protein, 0g carbs, 2g fat) + 1/4 avocado (1g protein, 3g carbs, 7g fat) + 1 whole wheat wrap (5g protein, 36g carbs, 3g fat) = 31g protein, 39g carbs, 12g fat.
Instructions: Spread mashed avocado on the wrap, add sliced turkey breast, roll up, and enjoy!
SALMON AND QUINOA BOWL
Cooked salmon and quinoa make a delicious and protein-packed post-workout meal.
Macros: 4 oz. cooked salmon (24g protein, 0g carbs, 7g fat) + 1 cup cooked quinoa (8g protein, 39g carbs, 4g fat) + mixed veggies (1g protein, 10g carbs, 0g fat) = 33g protein, 49g carbs, 11g fat.
Instructions: Cook the salmon and quinoa according to package instructions. Serve with your choice of mixed veggies.
PROTEIN SHAKE
A protein shake is a quick and easy way to get the protein your body needs after a workout.
Macros: 1 scoop protein powder (25g protein, 2g carbs, 1g fat) + 1 cup unsweetened almond milk (1g protein, 1g carbs, 3g fat) + 1 banana (1g protein, 27g carbs, 0g fat) = 27g protein, 30g carbs, 4g fat.
Instructions: Blend all ingredients together until smooth.
STEAK AND ROASTED VEGETABLES
Grilled steak and roasted vegetables make for a hearty and nutrient-dense post-workout meal.
Macros: 4 oz. grilled sirloin steak (28g protein, 0g carbs, 10g fat) + 1 cup mixed roasted vegetables (2g protein, 10g carbs, 3g fat) = 30g protein, 10g carbs, 13g fat.
Instructions: Season the steak with salt, pepper, and any other preferred spices. Grill the steak to your desired level of doneness. Roast a mix of vegetables in the oven at 400°F for 20-25 minutes or until tender.
COTTAGE CHEESE AND FRUIT
Cottage cheese is a great source of protein, and pairing it with fruit makes for a sweet and satisfying post-workout snack.
Macros: 1 cup cottage cheese (28g protein, 6g carbs, 2g fat) + 1 cup mixed fruit (1g protein, 22g carbs, 0g fat) = 29g protein, 28g carbs, 2g fat.
Instructions: Scoop the cottage cheese into a bowl and top with your choice of fruit.
EGG WHITE OMELETTE
An egg white omelette is low in fat and high in protein, making it a great post-workout meal.
Macros: 3 egg whites (11g protein, 0g carbs, 0g fat) + 1/2 cup chopped veggies (1g protein, 5g carbs, 0g fat) + 1/4 cup shredded cheese (7g protein, 1g carbs, 9g fat) = 19g protein, 6g carbs, 9g fat.
Instructions: Whisk the egg whites in a bowl and add in your choice of chopped veggies. Heat a non-stick skillet over medium heat and pour in the egg mixture. Once the omelette begins to set, sprinkle the cheese on top and fold the omelette in half. Cook until the cheese is melted and the eggs are cooked through.
CHICKEN AND RICE BOWL
A chicken and rice bowl is a classic post-workout meal that is easy to prepare and packed with protein.
Macros: 4 oz. grilled chicken breast (31g protein, 0g carbs, 4g fat) + 1 cup cooked brown rice (5g protein, 45g carbs, 2g fat) + mixed veggies (1g protein, 10g carbs, 0g fat) = 37g protein, 55g carbs, 6g fat.
Instructions: Season the chicken breast with your preferred spices and grill until cooked through. Cook brown rice according to package instructions. Serve the chicken and rice with your choice of mixed veggies.
Incorporating high protein foods into a diet can be hard to plan especially if you want to hit a specific number of proteins in post workout meals to build muscle. AutoMealPlanner makes it easy to choose what protein sources you want and know how much you should eat in each meal.