Get Energized With These Post-Workout Meals

Get Energized With These Post-Workout Meals

By Protein Chefs

5 Min Read

Fueling up with the right post-workout meal is critical to your fitness routine. Your body needs nourishment to recover, rebuild, and prepare for the next challenge. Whether you need a snack or a full meal after exercising depends on the duration and intensity of your workout.

  “Post-workout meals are building blocks for muscle, and the foundation of your next performance. Never underestimate their power in your fitness journey,” said Ronneil Ramlal, CEO of Protein Chefs.


 In this blog, we’ll go into why it’s important to eat after a workout, post-workout meal recommendations (including recommendations for vegetarians and vegans), and how you can get meals delivered right to your door.

Why It’s Important to Eat After a Workout

You need to eat after you work out. Physical activity depletes muscle glycogen and breaks down muscle proteins—post-workout nutrition helps rebuild this glycogen and aids in muscle repair and growth. Eating after working out also speeds up recovery, helping you return to your fitness routine faster.

Is It Always Necessary to Eat After a Workout, Though?

After low-intensity workouts, like a half an hour walk, special refueling isn't necessary. A balanced meal at your next meal time suffices. 

However, high-intensity workouts, like running for over an hour, demand post-workout nutrition. This helps with muscle growth and meeting your calorie needs. Eat within a window after intense sessions to maximize recovery and gains.

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Re-Energize With These Post-Workout Meals

The best post-workout meal consists of a balance between proteins, complex carbohydrates, and a bit of fat. Aim to eat within 30 to 45 minutes post-exercise. If you're not hungry immediately, a light snack like chocolate milk can serve as a temporary solution.

For substantial meal recommendations, consider eating two hours post-workout to provide your body with the necessary nutrients for repair and growth. 

For some ideas, consider:

  • A turkey sandwich with tomato and avocado
  • A whole-grain bagel with nut butter and banana
  • A vegetable-and-cheese omelet with whole wheat toast
  • A whole-wheat pita with vegetables and hummus

Hydration is also important. Water is the best choice for most workouts, but for activities that are long-lasting or take place in hot conditions, a sports drink or coconut water can help replace electrolytes lost through sweat.

Learn more about healthy eating options:

The Best Post Workout Meals for Muscle Gain

For muscle gain, the best post-workout meals combine quality protein with carbohydrates. This combination is crucial for recovery and building muscle mass. 

 Some of our favorite options include: 

  • Steak + baked potato: Provides iron-rich protein and starchy carbs for energy.
  • Grilled salmon + sweet potatoes: Combines omega-3-rich salmon with complex carbs for overall health and muscle recovery.
  • Protein powder + oatmeal: A perfect blend of high-quality protein and complex carbs for muscle repair and energy replenishment.
  • Cottage cheese + fruit: A light option with high-quality protein and natural sugars.

Ideas of What to Eat and When, After Your Workout

Meal Option


Ideal For


Protein-rich snack

Protein powder + yogurt, cottage cheese + fruit

Immediate post-workout nutrition

0-30 minutes after workout

Quick meal

Avocado chickpea salad with quinoa, black bean burrito bowl

Short recovery window, busy schedules

30-60 minutes after workout

Substantial meal

Steak + baked potato, grilled salmon + sweet potatoes

Long-lasting satiety, muscle repair

1-2 hours after workout

Post-Workout Meals for Vegetarians: What We Recommend

For vegetarians, the best post-workout meal also focuses on recovery and muscle repair. Here are our top choices:

  • Healthy greens and beans on toast: Packs a bunch of protein and healthy calories. This is a nutritious twist on classic beans on toast.
  • Cottage cheese pancakes: These gluten-free pancakes are ready in fast, and are perfect for a high-protein breakfast or snack.
  • Black bean burrito bowl: This combines flavor with nutrition—a personal favorite!
  • Avocado chickpea salad with quinoa: This makes an excellent on-the-go meal.
  • Lentil tacos: With high protein content, these tacos are a healthy and delicious option. We recommend these as a great dinner option.

Vegan Post-Workout Meals: Eat Healthy and Regain Energy and Save Animals

Here are some top vegan meals that are not only nutritious but also delicious and easy to prepare. 

  • Healthy pumpkin chili: This creamy chili is high in protein and can be made with simple, affordable ingredients. It's a comforting meal that allows for a customizable spice blend to suit your taste, making it a perfect post-workout dish to replenish your energy and aid muscle recovery.

  • Chickpea frittata: A high-protein, egg-free option that uses chickpea flour as its base. This versatile dish is rich in protein and can be filled with your choice of vegetables.

  • Caramelized banana oatmeal: For those with a sweet tooth, this creamy, easy-to-make oatmeal is high in protein, potassium, and vitamin B6. It's naturally gluten-free and provides the necessary energy and nutrients for post-workout recovery.

  • Sweet potato bowl: This quick vegan meal is high in protein and can be tailored to your liking. Sweet potatoes are packed with nutrients and make for a versatile base for a variety of toppings. 
  • Vegan black bean burger with tzatziki sauce: This hearty burger packs protein, with a balance of carbs and fats. It's a satisfying, protein-rich meal that combines the flavors of black beans with a refreshing tzatziki sauce. 
  • Vegan BBQ cauliflower steak: BBQ cauliflower steak is an innovative, high-protein choice that brings incredible flavor.

Get Nutrient-Rich Post-Workout Meals Delivered Right to Your Door

End your workout on a high note with Protein Chefs! With Ontario-wide shipping, a proven track record of 5 years in business, and guaranteed delivery by 9:30pm on Wednesday and Sunday, you're in good hands.

Trusted by many fitness trainers and gyms and featured in Canada's top fitness magazines, we're sought after for delivering high-quality, nutritious meals right to your door.

Don't let meal prep hold you back. Choose Protein Chefs for your post-workout nutrition and enjoy the convenience of healthy meals, including vegan and Halal options.

Take $15 off your first order. Browse our menu today.

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