best-post-workout-meal-muscle-gain

What is the best post-workout meal for muscle gain in 2021?

Hello everyone, I hope you are doing good. Today in this article I will be sharing the best post-workout meal for both veg & non-veg that you must be eating for muscle gain.

So first let’s understand what is a post-workout meal and why it is important for you?

A post-workout meal is a meal that you eat after a workout.

A post-workout meal is very important for your body because, after a workout, your muscles need immediate recovery.

That is because while you do workouts your muscle tissue breaks and it takes time to repair again.

Therefore for that recovery, you need to eat good nutrition especially good quality protein so that your muscles can get recovered quickly in the next 24 hrs.

A post-workout meal is the most important window for muscle gain or weight loss. Many people make mistakes here, that’s why they can’t see any results.

If you’re one of them to make mistakes on eating a post-workout meal or don’t know what to eat after a workout, then don’t worry I am here to help you out.

In this article, I have given the best post-workout meal (for both veg & non-veg) that you can eat for muscle gain in 2021.

So are you excited to know & follow this post-workout meal for muscle gain????…..


What to eat after a workout? – Best post-workout non-veg meal for muscle gain

After a workout, you need to eat fast-digesting good quality protein where all the essential amino acids are present.

With protein, you need to eat some fast-digesting carbs or glucose to refill the muscle glycogen which is depleted during a workout.

So these two (fast-digesting protein & carbs) are the main nutrition to eat immediately right after a workout.

You must avoid eating foods that contain fats because fats slow down your digestion process. The body takes time to digest fat.

Therefore you must avoid eating fats right after your workout because after a workout you need immediate recovery and eating fat will slow down that process.

Then after 1 hrs of eating this, now you need to eat the main food meal, which consists of good carbs, protein, healthy fats & multivitamin. A healthy well-balanced diet.

So in a post-workout meal for muscle gain, you need to eat 2 times:-

• Right after your workout (Fast digesting protein & carbs).

• 1 hr after your workout (A healthy proper well-balanced meal).


List of top foods which you can eat right after your workout

Whey protein (protein supplement).

whey-protein-best-post-workout-meal
Whey proteinProteinCarbsFatscalories
1 scoop 20 – 25 grams2-3 grams1 gram100-120
Very good source of protein


Boiled egg whites (no yolks)

egg-whites-best-post-workout-meal-muscle-gain
Boiled egg whitesProteinCarbsFatscalories
1 large egg3 – 4 grams0.2 grams0.1 gram17
Very good source of protein

Banana

banana-best-post-workout-meal
BananaProteinCarbsFatsCalories
1 medium-size1.3 grams27 grams0.4 grams105
Good source of carbs

Apple fruit

apple-fruit
Apple fruitProteincarbsFatsCalories
1 medium-size0.5 grams25 grams0.3 grams95
Good source of carbs

Dates fruit

dates-fruit
Dates fruitproteinCarbsFatsCalories
1 piece0.2 gram5 gram0 gram20
Good source of carbs

Some white rice

white-rice
White riceProteinCarbsFatsCalories
100 gram2.7 grams28 grams0.3 gram130
Good source of carbs

So right after your workout eat fast-digesting a good quality protein like whey protein or boiled egg whites (no yolk) for immediate muscle recovery.

And along with it eat some fast-digesting carbs or high-glycemic foods like banana, apple, dates, or some white rice to replenish the muscle glycogen which is depleted during workout.

List of top foods which you can eat in your main food meal (1 hr after your workout)

Brown rice

brown-rice
Brown riceProteinCarbsFatsCalories
100 grams2.6 grams23 grams0.9 gram111
A good source of carbohydrates

Whole wheat roti

whole-wheat-roti
Whole wheat rotiProteinCarbsFatsCalories
1 roti2 grams15 grams3 grams104
Good source of carbs

Sweet potatoes

sweet-potatoes
Sweet potatoesProteinCarbsFatsCalories
100 grams1.6 grams20 grams0.1 gram86
Good source of carbohydrates

Quinoa

Quinoa
QuinoaProteinCarbsFatsCalories
100 grams13 grams68 grams5.8 grams374
Good source of carbs and protein too.

Chicken

chicken-breast-best-post-workout-meal
Chicken breastProteinCarbsFatsCalories
100 grams31 grams0 gram3.6 grams165
Excellent source of protein

Fish

fish-post-workout-meal
Fish (salmon) proteincarbsFatsCalories
100 grams22 grams0 gram12 gram206
Very good source of protein and omega 3 fatty acids.

Eggs

eggs
EggsProteincarbsFatsCalories
1 large whole egg6 grams0.6 gram5 grams78
Very good source of protein and fats

Any kind of fresh or seasonal vegetables like spinach, broccoli, cauliflower, cabbage etc.

fresh-seasonal-vegetables

Mixed salads.

mixed-salad

Olive oil

olive-oil
Olive oilProteincarbsFatsCalories
1 tablespoon0 gram0 gram14 grams119
A very good source of healthy fats

So after 1 hr of your workout, you will have this main big meal which will consist of carbohydrates, protein, healthy fats, multivitamins & minerals.

For carbohydrates add brown rice, whole wheat roti, sweet potatoes, quinoa.

For protein, you can add chicken, fish, eggs (1-2 whole eggs only & the rest will be egg whites).

For healthy fats use olive oil while cooking.

And for multivitamins & fiber add fresh vegetables or mixed salads.

So in your main big meal, you must combine carbs, protein, fats, vitamins & minerals so that your meal should be healthy and well-balanced.


Best post-workout vegetarian meal for muscle gain

Here is the list of top vegetarian foods which you can eat right after your workout

Whey protein

whey-protein-best-post-workout-meal
Whey proteinProteinCarbsFatsCalories
1 scoop20 – 25 grams2 – 3 grams1 gram100 – 120
Excellent source of protein

Soya chunks

Soya-chunks-post-workout-vegetarian-meal
Soya chunksProteinCarbsFatsCalories
100 grams52 grams33 grams0.5 gram345
A very good source of plant-based protein

Low-fat milk / skimmed milk (milk should be fat-free)

low-fat-milk-best-post-workout-vegetarian-meal
Low-fat milkProteinCarbsFatsCalories
100 ml3 grams5 grams1 gram43
Good source of protein especially for vegetarian

Banana

banana-best-post-workout-meal
BananaProteinCarbsFatsCalories
1 medium-size1.3 grams27 grams0.4 grams105
Very good source of carbs

Apple fruit

apple-fruit
Apple fruitProteinCarbsFatsCalories
1 medium-size0.5 grams25 grams0.3 grams95
Good source of carbohydrates

Dates fruit

dates-fruit
Dates fruitProteinCarbsFatsCalories
1 piece0.2 gram5 gram0 gram20
A very good source of carbohydrates

White bread

white-bread
White breadProteinCarbsFatsCalories
1 slice2.3 grams12 grams0.8 gram66
Good source of carbohydrates

So right after your workout, you must eat fast-digesting protein and low-fat foods like whey protein, soya chunks, or low-fat milk for that immediate muscle recovery.

Alone with it, you need to eat some fast-digesting carbs or high-glycemic foods like banana, apple, grapes, or dates to refill the muscle glycogen which is depleted during a workout.


List of top vegetarian foods which you can eat in your main food meal

You will eat this main food meal after 1 hr of your workout.

Brown rice

brown-rice
Brown riceProteinCarbsFatsCalories
100 grams2.6 grams23 grams0.9 gram111
Good source of carbs

Whole wheat roti

whole-wheat-roti
Whole wheat rotiProteinCarbsFatsCalories
1 roti2 grams15 grams3 grams104
Good source of carbohydrates

Sweet potatoes

sweet-potatoes
Sweet potatoesProteinCarbsFatsCalories
100 grams1.6 grams20 grams0.1 gram86
Good source of carbs

Quinoa

Quinoa
QuinoaProteinCarbsFatsCalories
100 grams13 grams68 grams5.8 grams374
Good source of carbs & protein

Brown bread

brown-bread
Brown breadProteinCarbsFatsCalories
1 slice3 grams13 grams1 gram75
Good source of carbohydrates

• Soya chunks

Soya-chunks-post-workout-vegetarian-meal
Soya chunksProteinCarbsFatsCalories
100 grams52 grams33 grams0.5 gram345
Very good source of plant-based protein

Paneer/cottage cheese

paneer-post-workout-vegetarian-meal
PannerProteinCarbsFatsCalories
100 grams20 grams4 grams22 grams296
Very good source of protein for vegetarians

Tofu (vegetarian protein source)

tofu-post-workout-vegetarian-meal
TofuProteinCarbsFatsCalories
100 grams8 grams1.9 grams4.8 grams76
Very good source of protein especially for vegetarians

Greek yogurt (vegetarian protein source)

greek-yogurt-best-post-workout-meal
Greek YogurtProteinCarbsFatsCalories
100 grams10 grams3.6 grams0.4 grams59
Great source of protein for vegetarians

Lentil, beans & legumes (vegetarian protein source)

lentils-beans-legumes-vegetarian-meal

Any kind of fresh or seasonal vegetables like spinach, broccoli, cauliflower, cabbage etc.

fresh-seasonal-vegetables

Olive oil (healthy fats).

olive-oil
Olive oilProteinCarbsFatsCalories
1 tablespoon0 grams0 grams14 grams119
Very good source of healthy fats

So after 1 hr of your workout, you will have this main big meal which will consist of carbohydrates, protein, healthy fats, multivitamins & minerals.

For carbohydrates add brown rice, whole wheat roti, sweet potatoes, or quinoa.

For protein add soya chunks, paneer, tofu, greek yogurt, or beans & legumes.

For healthy fats use olive oil while cooking.

And for multivitamins & minerals add fresh vegetables or mixed salads.

Therefore in your main big meal, you must combine carbs, protein, fats, vitamins & minerals so that your meal should be healthy and well-balanced.


What is the best time to eat a post-workout meal for muscle gain?

The best time to eat a post-workout meal for muscle gain is right after your workout (Fast digesting protein & carbs), for that immediate muscle recovery and to replenish the muscle glycogen which is depleted during the workout.

And after 1 hr of eating that meal now, you need to eat the main big food meal which will consist of carbs, protein, healthy fats, multivitamins & minerals. A proper healthy well-balanced diet.


Conclusion

So these are the best post-workout meal for both vegetarian & non-veg which you can eat for muscle gain.

Eating a post-workout meal after an exercise is very important because it will help to repair the muscle tissue & replace the muscle glycogen which is depleted during the workout.

Right after your workout, you need to take a fast-digesting protein along with fast-digesting carbs for that immediate muscle recovery.

Then after 1 hr of workout, you need to take the main food meal which will consist of carbs, protein, healthy fats & multivitamins.

You need to take these two meals after a workout, it’s very important. If you mess up in this process or meals, then you will mess up the whole process.

So make sure you are eating the right food at the right time to get better results.

How much you will eat protein, carbs, or total calories in a day depends on your goals (muscle building or fat loss), body weight, and physical activity. For more information, you can check out my effective muscle-building diet plan for both veg & non-veg.

So just eat all the best post-workout meals at the right time for muscle gain as I have mentioned, and definitely, you will be able to see the results quickly.

So, that’s all for today, hope to see you soon.


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Bishal Singha

Hey there, My name is Bishal Singha, the founder of Fitness Info Tips. I am a Fitness Expert and Personal trainer. I have been in fitness for more than 5 years. I have also trained many people, helped them to transform and achieve their goals. At Fitnessinfotips.com I am here to educate and show you the right path towards Fitness, from my 5 year+ of experience. So get fit with F.I.T (Fitness Info Tips).


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