10 best post-workout meals | Good Food

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 keto diet – 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.

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Protein pancakes with banana

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.

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Meals for a lunchtime workout

Tuna Niçoise protein pot

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.

Prawn tagliatelle with courgettes

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.

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Post-workout dinner ideas

Slow cooker meatballs

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.

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Chicken, leek & brown rice stir-fry

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.

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Veggie protein chilli

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.

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Curried spinach, eggs & chickpeas

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.

Cheesy seafood bake

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.

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Healthy chicken pasta bake

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.

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