Fueling up after a workout not only supports muscle recovery, but it can also help you build muscle, boost endurance, and help you reach your fitness goals.

But choosing the right post-workout fuel is key. 

To help you do just that, we spoke with nutrition experts about the best options for recovery. Here’s what to eat after a workout, according to experts.

A balanced snack or meal is key for the best post-workout fuel. Here are important nutrients to focus on. 

1. Protein: For Muscle Repair and Growth

Protein is one of the most important nutrients for post-workout recovery. It provides the amino acids necessary to repair exercise-induced muscle damage and support new muscle growth. “Protein supports muscle repair and growth,” Leisan Echols, MS, RDN, CSCS, told Health. 

Post-workout protein intake recommendations depend on body weight and type of physical activity, but generally, a dose of 0.25 grams of protein per kilogram of body weight (0.1134 grams of protein per pound) or a dose ranging between 20 and 40 grams is recommended.

2. Carbohydrates: For Glycogen Replenishment

Exercise, especially intensive exercise, depletes glycogen stores. Carbohydrates are your body’s preferred fuel source during exercise.

Eating carbs after you exercise helps restore glycogen levels in your muscles, which is essential for exercise performance. Carbs also trigger the release of insulin, which moves glucose and amino acids into muscle cells to support recovery. Pairing carbs with protein can restore muscle glycogen more efficiently than carbs on their own.

“Eat carbs and protein together, since the carbs trigger insulin, a hormone that helps deliver protein into muscle more efficiently, so your body can bounce back stronger,” said Echols.

3. Fats: Important for Overall Health and Recovery

Fats support recovery after exercise by fueling long-term energy, supporting hormone production, and helping your body absorb the fat-soluble vitamins A, D, E, and K. 

Healthy fat sources, like avocados, nuts, olive oil, and fatty fish, provide essential fatty acids with anti-inflammatory and heart benefits. Including moderate amounts of these fats after exercise can reduce exercise-induced inflammation, support cellular repair, and boost overall health.

Balancing fat, protein, and carbs to match your needs and training demands is key for recovery and long-term performance.

The best post-workout fuel depends on your goals and the type of training you’re doing. Here are some expert-approved post-workout meals and snacks.

If Your Goal Is Muscle Gain

Balancing protein and carbs is key for promoting muscle gain. These meals and snacks contain a hearty dose of both.

• Grilled chicken breast with rice and roasted vegetables
• A grain bowl topped with shrimp and vegetables
• Salmon with brown rice and broccoli
• A protein smoothie made with whey or pea protein, banana, and almond butter
• Greek yogurt with berries and granola

If Your Goal Is Weight Loss

If your goal is weight loss, high-protein, calorie-controlled meals and snacks are the best option.

• Egg-white omelet with spinach and whole-grain toast
• Low-fat cottage cheese with sliced fruit
• Tuna salad and fruit
• A protein shake made with low-fat Greek yogurt, unsweetened almond milk, and frozen berries

If You’re Doing Endurance or Cardio Workouts

If you’re a runner or regularly perform endurance workouts, carbohydrate —and protein-rich meals can help support recovery. 

• Oatmeal topped with banana and peanut butter
• Pesto pasta with chicken
• Quinoa bowl with black beans and roasted veggies
• Whole-grain toast with nut butter and sliced apple

When you exercise, your body breaks down muscle fibers, which is an essential part of building new muscle and increasing strength. Refueling after a workout delivers nutrients needed for repairing muscle and replenishing glycogen, the storage form of glucose, the body’s main energy source.

“What you eat after a workout shapes how well your body restores energy, repairs muscle, and adapts to exercise over time,” said Echols.

Additionally, eating a snack or meal after a workout helps replenish glycogen stores. Replenishing glycogen stores after a workout is especially important for people engaging in strenuous or prolonged activity, since these workouts can drain muscle stores of glycogen, and adequate glycogen availability is necessary for endurance, performance, and recovery.

For most people, overall nutrient balance matters more than eating within a narrow post-workout window. If you can’t eat right away after your workout, don’t stress. Just focus on consuming a balanced meal or snack within two hours or so after your workout, and make sure you’re consuming optimal protein throughout the day. 

Studies show that combining a diet that provides around 1.6 to 3.3 grams per kilogram (0.7-1.5 grams per pound) of protein per day with resistance training is the most effective way for most people to gain muscle.

That said, nutrient timing can be important for those who participate in intensive exercise and elite athletes. Consuming protein and carbs after intense training can optimize recovery and support muscle building.

When you refuel after a workout also depends on when you last ate. If you train fasted, such as right when you wake up, Echols recommends eating right away after your workout. If you have eaten sometime before your workout, such as an afternoon or evening workout, she recommends refueling within 1 to 2 hours after strength training or 30–60 minutes after endurance or HIIT. 

In order to get the most out of your post-workout meal, follow these expert tips. 

• Pair protein and carbs for the best recovery benefits
• Prep easy options, like protein shakes, overnight oats, and Greek yogurt parfaits, for quick post-workout fuel for busy days
• Choose whole, nutrient-dense foods over highly processed options when possible
• Following a balanced diet and taking in enough overall nutrients is more important than specific nutrient timing for most people
• If you’re not hungry immediately after a workout, aim for a lighter snack after your workout and follow up with a balanced meal later on

Post-workout nutrition is important, but it doesn’t have to be complicated. 

Aiming to refuel after exercising with a mix of protein, carbohydrates, and fluids is essential for recovery, muscle building, and performance.