However, we can't and shouldn't always rely on chicken, and rice. It's monotonous and blatantly rude to your taste buds. Additionally, a range of nutrient-dense foods are what your body prefers. The post-workout meal for muscle gain ideas that we are going to present today to you are not just the best post-workout meal for muscle gain, but are also post workout vegetarian meals, so that we cover the interest of as many people as possible.

Also, these foods will also present a variety of flavour profiles to you. Try these 5 tasty and effective post-workout meals to gain muscle -.

Lentils and chickpeas are among the healthiest foods available thanks to the simple carbs and protein they provide, and their mild flavour makes them among the most adaptable. Try out new recipes using lentils and chickpeas, but stay away from thick sauces that are strong in salt or sugar.

Everyone is aware that peanut butter has a tonne of beneficial protein, but did you realise that almond butter is actually far healthier? Nutrient-wise, almonds are superior to peanuts in several ways, including calcium levels.

Try substituting rice cakes for the bread in this dinner to make it even healthier. There's a good reason why hummus has been dubbed "the protein of champions" by the wise people.

You may get the ideal ratio of carbohydrates to protein by spreading two scoops of hummus onto one pita. For the best health results, stick to hummus made from chickpeas; red pepper and other dips don't have the same level of protein.

Oats are the healthiest grain of all the whole grains, making them one of the healthiest foods available.

Always start with raw oats rather than instant packages because a lot of these items have absurdly high sugar content. For flavour, include some fruit or honey. Fruit based smoothies or shakes might taste like dessert, but if you use the correct ingredients, they can deliver an incredible nutritional punch.

To optimise the amount of beneficial minerals entering your body, try to always include a banana in your meal.

Eating to maximise muscle building should not involve bland food. To keep things interesting, combine items from this list of post-workout meals for muscle gain, experiment with cooking them in various ways, and try out various different combinations.

But while post-workout meals for muscle gain are super important to gain muscle, post-workout protein should not be ignored. A post-workout protein is capable of providing the essential nutrients that are necessary to consume after a workout. If you're looking for high-quality, best post-workout protein powders, then you should try out Scitron.

Whether it is using high-quality raw materials, having the best certifications in the world, or having the trust of many gym professionals, athletes, film stars, influencers, and our customers, Scitron checks all the boxes. Check out all the sports and nutrition supplements offered by Scitron.

Close menu. Nitro Series. Pre Workout. Workout Essentials. Lean Muscle Gain. Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses. It is important to get water and electrolytes after exercise to replace what was lost during your workout.

It stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout. Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Learn about the best pre-workout nutrition strategies. Eating the right foods before a workout can maximize performance and speed up recovery.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Post-Workout Nutrition: What to Eat After a Workout.

Medically reviewed by Jared Meacham, Ph. Eating after a workout is important. Protein, carbs, and fat. The timing of your post-workout meal matters. Foods to eat after you work out. Sample post-workout meals and snacks.

Make sure to drink plenty of water. The bottom line. How we reviewed this article: History. Mar 14, Written By Arlene Semeco, Celia Shatzman.

Nov 10, Medically Reviewed By Jared Meacham, Ph. Share this article. Read this next. Pre-Workout Nutrition: What to Eat Before a Workout. Should You Eat a Banana After a Workout? By Alina Petre, MS, RD NL. What to Eat and Avoid If You're Trying to Build Muscle. By Gavin Van De Walle, MS, RD.

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A Critical Look. How Nutritionists Can Help You Manage Your Health.

With the right plan and the right discipline, you can get seriously shredded in just 28 days. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace -y in its complexity but you can boil it down to a few nutritional musts: To optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Starting the muscle-building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. Besides, your body prefers a wide variety of nutrient-dense foods.

Try these six post-workout muscle-building meals that taste great and get results. Cook on a preheated griddle on medium-to-low heat, until it bubbles, then flip and cool another seconds. Top with fresh berries or banana slices.

The perks: These pancakes pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up.

The medium- and slow-digesting proteins help keep a steady stream of amino acids to stay more anabolic. How to: For those looking to satisfy that deep, aching post-workout hunger, this one is for you.

Cook up 8oz of lean grass-fed beef with salt and pepper to taste. Cook one whole butternut squash for minutes until soft. Mix them together in the pan when done and add 4oz of your favorite marinara sauce. The perks: If you are training hard and with more volume than usual, chances are your appetite is up as well.

The creatine replenishes your explosive energy stores and extra fat from the beef helps keep you satisfied and full of calories. The starchiness of the squash digests slowly and helps keep hunger at bay.

For flavor, add pepper, a dab of extra-virgin olive oil, mustard, and chopped-up pickles. The perks: This one is perfect to utilize on-the-go for those working out on their lunch break at work, or those who have to endure an epic commute home from the gym.

It is also simple and cost effective. The crackers add some needed carbs, helping to spike your insulin levels to drive nutrients into your muscles.

How to: Add ½ cup of rolled oats, scoops of your favorite whey protein powder we suggest vanilla , ½ cup of frozen or dried fruit, and slivered almonds. Add ½ cup of water or skim milk, and let it sit overnight in the fridge. Add cinnamon or stevia to add more flavors. The perks: Another great convenience food, this dish is best for morning trainers.

Oats and whey have been a bodybuilding staple forever, but often times are bland and burnt out. By adding some fruit, natural sweetener, and almonds, you gain a whole new appreciation for oatmeal.

The balance of carbs and protein make it great for those looking to build mass and those watching the leanness scale. How to: Scramble four whole eggs with two added egg whites.

Add one cup of chopped mixed veggies. Spinach, onions, mushrooms, and red bell peppers are good additions. For more protein, add ¼ cup of diced lean ham or bacon. If you need or want more carbs, add a piece of fresh fruit on the side. The perks: Breakfast for dinner?

Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins, and minerals. Make them taste good with some bacon turkey bacon is a great, lower-fat option and increase nutrient density and texture with the veggies.

Nothing says post-workout breakfast like eggs. However, not all research agrees. In some studies, whey protein did not benefit post-exercise muscle recovery 24 , As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery.

Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while. Eggs are known as a nutrient-dense food and favored by athletes for their high content of bioavailable protein. Eating them after a workout helps stimulate muscle recovery.

Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts. In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training.

Even though all meals had the same amount of protein, the whole-egg meals led to greater muscle growth Researchers suggest that this could be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids, such as vitamin A, selenium, zinc, and the fatty acid palmitate, which may increase the speed of muscle protein synthesis Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel — and for good reason.

Because milk is high in protein , it provides your body the nutrients necessary for muscle repair. Thus, it might reduce EIMD. Milk and dairy products also contain carbs. Eating carbs and protein together supports muscle growth and helps your muscles refill their stores of glycogen — the stored form of glucose, or sugar.

Milk also contains sodium, which is important for rehydration 14 , 27 , A review of 12 studies found that chocolate milk may improve exercise performance and post-exercise recovery.

However, the researchers acknowledged that high quality evidence is limited, so future research is needed When you work out intensely, you deplete your muscle stores of glycogen, the stored form of glucose. This is especially true for athletes participating in exhaustive exercise Eating carb-rich foods promotes muscle glycogen replenishment.

Starchy vegetables like sweet potato, butternut squash, and potatoes make a healthy carbohydrate choice post-workout. Combining starchy vegetables with a protein source like eggs or chicken is an effective and tasty way to replenish glycogen stores while also providing your body with the protein it needs for muscle recovery This is because the caffeine found in coffee blocks receptors for adenosine.

It activates pain receptors in your body 15 , A study in 9 men who typically consumed low amounts of caffeine showed that consuming caffeine 1 hour before an intense upper-body workout significantly lowered levels of muscle soreness on days 2 and 3 after exercise, compared with a placebo Additionally, a study found that caffeine consumption 24 and 48 hours after intense exercise improved recovery of muscle power and reduced DOMS in both men and women compared with a placebo Interestingly, the men experienced greater reductions in DOMS after using caffeine than the women The dose of caffeine shown to be effective for reducing DOMS is about 2.

An 8-ounce mL cup of coffee contains around 95 mg of caffeine. For reference, this equals about mg of caffeine for a pound kg person So, more research is needed Many foods and drinks may help reduce soreness after a strenuous workout, including starchy vegetables, eggs, coffee, beet juice, and fatty fish.

In addition to foods and beverages, other factors can promote muscle recovery and reduce muscle soreness after exercising. Here are some evidence-based ways to promote muscle recovery 35 , 36 :. Not all these strategies may suit your body or lifestyle, so the best way to find out which options work for you is to give them a go.

Sleep, thermal therapy, compression therapy, foam rolling, and massage may also promote muscle recovery and reduce DOMS. Although your overall diet is what matters most, adding particular foods and drinks to your diet, including tart cherry juice, fatty fish, watermelon, and whey protein, may speed muscle recovery and reduce exercise-related soreness.

Plus, things like massage, foam rolling, and getting enough sleep may help you feel better after a tough session at the gym. Try this today: Try mixing up this tasty, muscle-soreness-fighting salad.

Simply combine:. Dress the salad with a little vinegar, olive oil, salt, and pepper, and enjoy it after your next workout. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. You may find that you feel less tight, sore, and even have more energy to exercise after active recovery.

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These great-tasting fluids will rehydrate and power your body — no water required. Fish oil is a popular supplement that many people take for heart health, but you may have heard that it also benefits bodybuilding. This article tells…. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 10 Best Muscle Recovery Foods and Drinks. Medically reviewed by Sade Meeks, MS, RD , Nutrition — By Jillian Kubala, MS, RD — Updated on March 15, Tart cherry juice.

Watermelon and watermelon juice. Fatty fish. Pomegranate juice. Beet juice. Whey protein shakes.