Ten Healthy Post Workout Meals

After a strenuous workout session, your body makes certain recovery demands to refuel the body. Having gone through so much during exercise at once, it is important to refuel your body & maximize muscle recovery with a healthy post-workout meal.  

Also, the hardest thing is to find appropriate post-workout food for stimulating protein synthesis to repair and build new muscle tissue. So, consuming the right amount of carbohydrates and proteins is important after a workout. Choosing the right food after your workout matters a lot because that’s when your muscles repair and your energy needs to be replenished. 

Here we bring to you 10 healthy options to get the essential nutrients right after a tough workout:

1) Fruits


A bowl full of fruits provides the necessary carbohydrates, as well as essential nutrients which are great for the body, like fiber and a whole slew of other powerful vitamins and minerals. 

These fruits can prevent the damage that free radicals might cause to the muscles after a workout. Vitamin C-rich fruits are indeed great for the growth of bodily tissues and are considered the best post-workout meal for muscle gain. Therefore, fruits like oranges, pineapple, and berries are excellent sources to help build strength and muscle and maintain cartilage and bone density.

2) Lukewarm milk with Shilajit

This one is an amazing superfood for muscle recovery and is even trusted by many athletes and bodybuilders. Having lukewarm milk with Shilajit is considered really effective in repairing and strengthening muscles. Shilajit is a natural health supplement that contains all the vital components for better cell regeneration and cell recovery which may lead to faster healing. Moreover, it drives essential nutrients like calcium, and magnesium, that help rebuild damaged tissues and support faster muscle recovery. Hence, it is considered perfect to help restore & strengthen your muscles right after the workout. 

Upakarma Shilajit

3) Banana Yogurt

Banana yogurt

Yogurt can be a great post-workout meal when it’s combined with other carbohydrates and protein-rich items and what could be better than banana? Yogurt is made up of carbohydrates and proteins which are fundamental to restoring your energy levels as well as repairing muscles is a tough workout session. Also, bananas after a workout are nature’s power bar. Moreover, when combined with yogurt can do wonders for muscle recovery, as bananas contain the right combination of nutrients that are believed to reduce inflammation and promotes quicker recovery after exercise.

4) Steamed Sweet potatoes

One of the healthiest and yummiest post-workout meals is steamed sweet potatoes with zesty lemon. A perfect post-workout meal, sweet potatoes are rich in carbohydrates, dietary fiber, beta carotene, and natural sugar to ensure blood sugar spikes. Post-workout sweet potatoes help replenish the glycogen levels which are lost during the workout.

Steamed Sweet potatoes

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5) Peanut Butter Sandwich

Peanut Butter

A delicious Peanut butter sandwich is a popular post-workout meal. Peanut butter is commonly referred to as a healthy source of fat and is a great source of protein, carbohydrates & omega-6 fatty acids among others. Being high in protein it is one of the superfoods for many fitness enthusiasts and bodybuilders.

6) Sprouts Salad

Another healthy snack & best post-workout meal is green gram sprouts added with a few seasonal raw vegetables. Consuming a bowl of a sprouted green gram will give your muscle the protein along with other micronutrients like calcium, magnesium, manganese, and phosphorous which play a vital role in building muscles and strengthening bones.

sprouts salad

7) Soya Chunks Chat

Soya Chunk Chat

Soya bean is deemed one of the best sources of plant protein. As per the USDA data, 100-gram soya bean provides around 70 percent of the daily protein requirement. This quick & healthy snack is also loaded with several vitamins and minerals to promote better and faster recovery. Also, make this dish healthier and more fulfilling by adding some fresh veggies of your choice.

8) Crumbled Paneer & Corn Salad

This paneer salad is all you need for the faster stimulation of muscle growth. As an excellent source of protein, Paneer fulfills the nutritional requirement of the body & is known to increase muscle mass and benefit muscle health. Also, you can add healthy carbohydrates & calories by topping it with healthy corn. This will not only add taste to your salad but will enhance the nutritional quotient of the meal. Corns support muscle growth & also can replenish your glycogen levels, thus improving muscle recovery. Therefore, is a healthy yet yummy post-workout meal.

crumbled paneer corn

9) Oatmeal Bowl with honey and nuts

Oatmeal Bowl

A delicious yet healthy bowl of oatmeal contains the right amount of carbs, protein, and fats, in short, it’s a bowl packed with all the energy you need to refuel your body. Also, adding a few nuts and honey will add an extra dose of protein and will help replenish muscle glycogen which is depleted during workouts. Try including this comforting meal after a hard workout session to restore your energy levels and strength.

10) Moong Dal Cheela Stuffed with Broccoli and Beetroot

High protein moong dal cheela is a scrumptious post-workout meal that you have been searching for. This cheela is made with yellow moong dal and filled with nutritious broccoli and beetroot having all the nutritional value you need for faster muscle recovery and are great when it comes to muscle growth. Incorporate this in your post-workout meal to help your body recover faster.

Moong Dal Cheela


So, these were the healthiest post-workout meals loaded with various nutrients and benefits to help you repair and build muscles. Consuming a proper amount of carbs and protein after exercise is essential. It improves recovery and enhances performance during your next workout session.  Consuming a proper amount of carbs and protein after exercise is essential. Also, make sure to eat your post-workout meal within a few hours. Additionally, drink plenty of water to replenish the water loss and maximize the benefits of the workout.


The above-mentioned meals are for general information and are not substitutes for qualified medical opinion or consultation.  As individual needs may vary according to gender, age, lifestyle and health conditions. So, it is advisable to consult your fitness expert/dietician/physician for more information.