15 Nutritionist-Recommended Post-Workout Recipes

Good nutrition after a workout is crucial for maintaining muscle and preventing injuries. Here are meal and snack ideas to help you refuel no matter what time of day you exercise.

After strenuous exercise, the body needs protein and carbohydrates to help replenish muscle fibers and energy stores. Antioxidants and fluids are also important to help fight inflammation and replace fluid losses. A breakfast burrito, paired with a glass or bottle of water, has everything you need to recover.

Do your scrambled eggs need a little something? Add a ton of flavor with green goodies like scallions and kale. These will also boost inflammation-fighting antioxidants that are important after exercise.

The combination of potatoes and tofu is an ideal plant-based alternative to eggs for a recovery breakfast. Soy offers the same amino acid profile as animal-based foods, which can optimize muscle recovery.

This combination of protein-rich Greek yogurt, peanut butter and chia seeds is whirled up with frozen bananas and finished off with yummy toppings. A bowl of post-workout bliss.

Morning workouts benefit from meal prep so that a recovery meal is ready as soon as you are. Overnight oats made with milk and yogurt, and topped with fruit will check off all those recovery boxes. If you prefer to make your oats with lower-protein almond milk, enjoy with two hard-boiled eggs.

It can be challenging to find a snack that helps optimize post-workout recovery. Pistachios are higher in protein than any other nut, and when combined with high-fiber oats and naturally sweet dates you have satisfying and nourishing hand-held bites.

Trail mix makes for an excellent snack after exercise and it’s so easy to customize. Any combination of nuts, seeds, dried fruit and even some chocolate can help provide post-workout nutrients to hold you over until a more substantial meal.

Chia seed pudding is another versatile snack option. Make with Greek yogurt and milk, or soy milk, to ensure adequate protein. Omega-3 fats from chia seeds, along with antioxidants from fruit, help fight post workout inflammation.

Leucine is the primary amino acid responsible for building muscle, and cottage cheese is one of the best sources for it. This savory bean dip is great spread on sandwiches, but also served with crackers and vegetables for dipping.

Never underestimate the recovery power of a quesadilla stuffed with chicken, vegetables and cheese. This recipe checks all the post-workout boxes, plus it’s ready in minutes.

This bagel has everything you need! Omega-3 and protein-rich tuna help to fight post-workout inflammation and repair muscles. The bagel brings energy-replenishing carbs.

An ideal recipe for meal prep or a quick weeknight dinner — salmon is one of the easiest proteins to prepare and foil packets mean minimal clean up. Serve this salmon with rice or quinoa for a complete recovery meal.

Make a big batch of this colorful pasta salad and serve with your protein of choice. Experiment with various vegetables to help diversify your vitamin and mineral intake.

These lean burgers offer up an optimal balance of protein and carbohydrates to repair muscle and replenish energy stores. Pile vegetables on top for an antioxidant boost.