10 Post Workout Foods to Boost Muscle Growth!

Paying attention to what you eat after you workout is very important.  You put a lot of effort into your exercises, so you should put just as much in to your meal afterwards.


Consuming the right nutrients after your workout is just as important as what you eat before. If not MORE important! You need the right combo of carbs, nutrients, and protein to get the most from your workout.


Here is a detailed guide on what to eat post workout.

1. Spinach Based Salads


Spinach contains more protein than most lettuce, making it a good salad alternative. It’s suggested that you use an oil based dressing, since creamy dressings have a much higher calorie count.


2. Omelettes / Eggs


Both the white, and yolk, of  eggs are rich in protein, vitamins, minerals, and nutrients. Not only are eggs a great post workout meal, because of the high protein. They also contain nutrients that promote heart health.


3. Wild Salmon


Salmon is rich in Omega 3 Fatty acids, and filled with high quality protein. While having a low calorie count.

Wild salmon is better for you, and the flavor is exceptionally better.


4. Cottage Cheese


Cottage cheese may not be for everyone, some may say it’s a bit of an acquired taste. Regardless, it’s packed with protein and good fats that will boost your muscle growth in a big way.

Not to mention the high levels of Calcium!


5. Avocado


Avocados contain heart healthy fatty acids, and are packed full of protein. Avocados also contain more calcium than bananas. The fat content in avocados promotes muscle growth, and helps you absorb nutrients.


6.  Greek Yogurt


Greek yogurt has a higher protein and fat content than normal yogurt. Which is needed to build muscle. Greek yogurt also contains a high amount of probiotics that will aid your digestive system.

Add some fruit, oats, or Quinoa to add some texture or flavor / nutrients as well!


7. Tuna Salad / Crackers


One of the most tasty, and healthy foods you can eat after your workout is tuna. Mix up some tuna with other veggies like celery and green onion, and light mayo. You could either eat it alone, or spread it over some whole wheat crackers.


Tuna makes for a great post workout meal, that packs a punch in your muscle growth.


8. Fruit Smoothie / Shakes


Getting fruit in your diet is important, but getting it in after your workout is even better. Fruit smoothies are a great option (that tastes like dessert!) that pack essential vitamins and nutrients depending on the ingredients you use.

Make sure to include a banana in your smoothies for that extra mineral boost.


9. Sweet Potato


Sweet potatoes are high in fiber and Vitamin c, and have incredible anti-inflammatory effects. Not only will they help boost muscle growth, but help aid muscle recovery as well.


10. Quinoa


With little flavor on its own, Quinoa  isn’t that interesting. However,  it’s a great way to spice up any of the foods above! It contains a wide range of amino acids and nutrients, and not to mention the 14 grams of protein per 100 grams!


The Wrap

Eating after you workout is essential to the progress of your muscle growth. Consuming the right proteins, and carbs is a big part of muscle recovery as well.

As an extra tip, be sure to consume tons of water post workout to replenish the electrolytes you lost. Doing these, will maximize the results of your workouts.


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