<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/ChickpeaCurry440-e063446.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/ChickpeaCurry440-e063446.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/07/ChickpeaCurry440-e063446.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-895634 alignnone size-landscape_thumbnail" alt="Chickpea curry with soft boiled egg" title="10 best post-workout meals" /> <p class="p1">Whatever your sport, eating the right food at the right time is essential for optimum performance. What your meal plan should look like will depend on the type, intensity and duration of the activity you’ll be doing. But, broadly speaking, a good post-workout meal will feature carbohydrates to replenish muscle glycogen, high-quality protein for repairing damaged muscle tissue, and fluid and electrolytes to hydrate. Here are 10 meal ideas to inspire you…</p>
<p><b>Discover more exercise articles, from </b><a href="/howto/guide/what-eat-workout" target="_blank" rel="noopener"><span class="s1"><b>what to eat for a workout</b></span></a><b> and </b><a href="/howto/guide/how-much-protein-to-build-muscle" target="_blank" rel="noopener"><span class="s1"><b>how much protein you need to build muscle</b></span></a><b>, to </b><a href="/howto/guide/how-stay-hydrated" target="_blank" rel="noopener"><span class="s1"><b>how to stay hydrated on a run</b></span></a><b> and </b><a href="/howto/guide/what-eat-heavy-training-days" target="_blank" rel="noopener"><span class="s1"><b>what to eat on heavy training days</b></span></a><b>.</b></p>
<h2 class="p1"><b>Meals if you exercise in the morning</b></h2>
<h3 class="p1"><span class="s1"><a href="/recipes/high-protein-breakfast" target="_blank" rel="noopener">High-protein breakfast</a></span></h3>
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<img class="wp-image-895623 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/High-protein-breakfast-ea7f144.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="A serving of high protein breakfast" title="10 of the best post-workout meals">
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<p class="p1">If you train in the morning and want a higher-protein breakfast after your session, this fry-up from Joe Wicks features steak, turkey bacon and spinach for a hearty and filling start to the day. Note that this is a particularly high-protein, low-carb meal, so could suit those following a <a href="/howto/guide/what-ketogenic-diet" target="_blank" rel="noopener"><span class="s1">keto diet</span></a> – for a more balanced dish, you could easily swap one of the meat servings for a slice of sourdough toast to add a source of carbohydrate.</p>
<p class="p1"><strong>Discover more <a href="/recipes/collection/high-protein-breakfast-recipes" target="_blank" rel="noopener"><span class="s1">high protein breakfast recipes</span></a>.</strong></p>
<h3 class="p1"><span class="s1"><a href="/recipes/protein-pancakes-with-banana" target="_blank" rel="noopener">Protein pancakes with banana</a></span></h3>
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<img class="wp-image-895624 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Protein-pancakes-with-banana-5f7f382.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Two servings of protein pancakes with banana" title="10 of the best post-workout meals">
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<p class="p1">Made with eggs, milk and protein powder alongside carbohydrate-rich oats and banana, these American-style pancakes are a good choice after a morning workout. Serve in stacks with a dollop of Greek yogurt for extra protein.</p>
<p><strong>See more <a href="/recipes/collection/high-protein-recipes" target="_blank" rel="noopener"><span class="s1">high-protein meal ideas</span></a>.</strong></p>
<h2 class="p1"><b>Meals for a lunchtime workout</b></h2>
<h3 class="p2"><span class="s1"><a href="/recipes/tuna-nicoise-protein-pots" target="_blank" rel="noopener"><b>Tuna Niçoise protein pot</b></a></span></h3>
<p><a href="/recipes/tuna-nicoise-protein-pots"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-895625 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Protein-pot-d2cc68d.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Tuna Niçoise protein pot" title="10 of the best post-workout meals">
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<p class="p2">If you fancy something lighter that still delivers a protein fix, this tuna and egg Niçoise pot delivers 30g of protein per portion. It takes just 20 mins to make and is a great option to pack into a lunchbox. Supplement it with crackers or toasted pitta if you want to increase the carb content to replenish glycogen stores after heavier exercise.</p>
<h3 class="p1"><span class="s1"><a href="/recipes/lemony-prawn-courgette-tagliatelle" target="_blank" rel="noopener">Prawn tagliatelle with courgettes</a></span></h3>
<p><a href="/recipes/lemony-prawn-courgette-tagliatelle"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-895627 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Prawn-tagliatelle-with-courgettes-09274d2.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Prawn tagliatelle with courgettes" title="10 of the best post-workout meals">
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<p class="p1">Seafood is a good source of protein, and our top-rated king prawn and tagliatelle recipe is full of flavour and high in protein and carbohydrates to replenish your stores. It takes just 20 minutes from prep to plate, so is great for lunch.</p>
<p><strong>Discover more <a href="/recipes/collection/healthy-pasta-recipes" target="_blank" rel="noopener"><span class="s1">healthy pasta dishes</span></a>.</strong></p>
<h2 class="p2"><b>Post-workout dinner ideas</b></h2>
<h3 class="p1"><span class="s1"><a href="/recipes/slow-cooker-meatballs" target="_blank" rel="noopener">Slow cooker meatballs</a></span></h3>
<p><a href="/recipes/slow-cooker-meatballs"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-895628 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Slow-cooker-meatballs-4547a0d.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Slow cooker meatballs" title="10 of the best post-workout meals">
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<p class="p1">The meatballs in this dish are made from lean turkey mince, which makes a healthier choice of protein after an intense workout. Serve over rice or pasta to get a source of carbohydrate too. The meatballs freeze well so you can batch-cook and save time when you’re ravenous after the gym.</p>
<p><strong>See more <a href="/recipes/collection/healthy-slow-cooker-recipes" target="_blank" rel="noopener"><span class="s1">healthy slow cooker meals</span></a>.</strong></p>
<h3 class="p1"><span class="s1"><a href="/recipes/chicken-leek-brown-rice-stir-fry" target="_blank" rel="noopener">Chicken, leek & brown rice stir-fry</a></span></h3>
<p><a href="/recipes/chicken-leek-brown-rice-stir-fry"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-895629 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chicken-leek-and-brown-rice-stir-fry-9f337fa.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="A servings of chicken, leek & brown rice stir-fry" title="10 of the best post-workout meals">
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<p class="p1">This substantial yet speedy dinner will fill you up after a workout and takes less than 20 minutes to make. It pairs the classic flavours of chicken and chorizo with rice to deliver a healthy meal that provides muscle-repairing protein and energy-replenishing carbohydrate. The kale in the dish also contributes a host of vitamins, minerals and immunity-boosting antioxidants.</p>
<p><strong>See more <a href="/recipes/collection/healthy-chicken-rice-recipes" target="_blank" rel="noopener"><span class="s3">healthy chicken and rice recipes</span></a><span class="s4">.</span></strong></p>
<h3 class="p1"><span class="s1"><a href="/recipes/veggie-protein-chilli" target="_blank" rel="noopener">Veggie protein chilli</a></span></h3>
<p><a href="/recipes/veggie-protein-chilli"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Veggie-protein-chilli-eff61bf.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-895630 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Veggie-protein-chilli-eff61bf.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="A serving of veggie protein chilli" title="10 of the best post-workout meals">
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<p class="p1">This vegan chilli is packed with protein-rich mixed beans, plus fibre-rich sweet potatoes that can help to satisfy that intense hunger common after exercise. Sweet potatoes are a good source of carbohydrate too – and unlike carb-rich options such as pasta and rice, they also contribute useful micronutrients, including beta-carotene and vitamin C. Sweet potatoes also contain potassium, a mineral and electrolyte which is lost when we sweat. It is believed that low potassium levels can lead to muscle cramps.</p>
<p class="p1"><strong>Discover more <a href="/recipes/collection/healthy-vegan-recipes" target="_blank" rel="noopener"><span class="s1">healthy vegan recipes</span></a>.</strong></p>
<h3 class="p1"><a href="/recipes/curried-spinach-eggs-chickpeas" target="_blank" rel="noopener"><span class="s1">Curried spinach, eggs & chickpeas</span></a></h3>
<p><a href="/recipes/curried-spinach-eggs-chickpeas"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-895631 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Curried-spinach-eggs-and-chickpeas-7f824f1.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="A serving of curried spinach, eggs & chickpeas" title="10 of the best post-workout meals">
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<p class="p1">While macronutrients protein and carbohydrates are the main stars of a post-workout meal, a dish which also packs in micronutrients – vitamins and minerals – is a real winner. This dish does just that, delivering four of your five-a-day and helping to increase your daily intake of vegetables. High in protein from the chickpeas and eggs, the dish is also low in calories, so could make a good meal choice if weight management is a goal.</p>
<h3 class="p1"><span class="s1"><a href="/recipes/cheesy-seafood-bake" target="_blank" rel="noopener">Cheesy seafood bake</a></span></h3>
<p><a href="/recipes/cheesy-seafood-bake"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-895632 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Cheesy-seafood-bake-81f9ef3.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="One cheesy seafood bake with broccoli" title="10 of the best post-workout meals">
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<p class="p1">If you crave comfort food after a workout, try this healthy seafood bake. Delivering on protein from the cod, prawns and cheese, it also provides an impressive four of your five-a-day from the veg inside (broccoli, tomato, onion and red pepper), along with vitamin C and iron. Potato dishes such as this can make a good gluten-free option to supply energy-replenishing carbohydrate after exercise.</p>
<p class="p1"><strong>See more <a href="/recipes/collection/healthy-fish-recipes" target="_blank" rel="noopener"><span class="s1">healthy fish</span></a> meal ideas.</strong></p>
<h3 class="p1"><span class="s1"><a href="/recipes/healthy-chicken-pasta-bake" target="_blank" rel="noopener">Healthy chicken pasta bake</a></span></h3>
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<img class="wp-image-895633 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/07/Chicken-pasta-b7bc4da.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="One healthy chicken pasta bake" title="10 of the best post-workout meals">
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<p class="p1">Low in calories and fat, this dish is a healthier substitute for creamy pasta dishes so makes a good option if weight management is a focus for you. It also contains peppers, courgette and ricotta for a nutritious midweek dinner. Wholemeal pasta contributes more vitamins and minerals than white pasta, plus it contains more fibre, helping to support digestive health and fill you up.</p>
<p class="p1"><strong>Discover more <a href="/recipes/collection/healthy-pasta-recipes" target="_blank" rel="noopener"><span class="s1">healthy pasta dishes</span></a>.</strong></p>
<h3 class="p1"><b>Want more like this?</b></h3>
<p class="p2"><span class="s1"><a href="/review/best-protein-bars" target="_blank" rel="noopener">The best protein bars, tried and tested</a><br>
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<a href="/howto/guide/what-eat-workout" target="_blank" rel="noopener"><span class="s1">What to eat for a workout</span></a><b></b></p>
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<p class="p1"><i>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website </i><a href="http://www.immediate.co.uk/terms-and-conditions"><span class="s1"><i>terms and conditions</i></span></a><i> for more information.</i></p>
10 best post-workout meals
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