It’s important to have protein at every meal. However, there is one time of day when you should ensure there is plenty on your plate, and that is your post-workout meal. After a workout, your muscles need protein to recover, especially after strength training.
Below, we’re not only going to give you a few high-protein post-workout meals you need to try and share some tips for creating quick and easy high-protein post-workout meals, but we’ll also explain why you need to eat them.
In this article, you will learn:
- Why protein matters
- What is considered “high-protein”
- The benefits of a high-protein diet
- The role protein plays in muscle building
- The ideal carb-to-protein ratio post-workout
We’ll also answer a few common post-workout meal FAQs, including the debated question, “how much protein to eat after a workout,” and whether there is really a “cap” for how much protein your body can absorb per meal without going to waste.
Why Protein Matters
Protein is essential for numerous aspects of overall health and well-being. It provides the building blocks (amino acids) your body needs for immune function, blood sugar regulation, satiety, energy production, hormone balance, and tissue growth and repair, which includes building and maintaining lean muscle mass.
All three macronutrients (proteins, fats, and carbohydrates) have a specific function in the body and are crucial for a healthy diet. However, you can limit fat intake to a certain degree and still be healthy. And while they are an essential part of a balanced post-workout meal, carbohydrates aren’t strictly necessary for survival.
But protein? Protein isn’t only needed to reach your fitness goals; it’s necessary for optimal health and survival. That’s because nine of the amino acids in protein are considered essential, meaning your body needs them, but can’t make them; they must be obtained from whole-food or other protein sources like a whey protein shake.
Bottom Line: While some people may need to eat fewer carbs or lower fat than others to reach their goals, everyone needs to eat adequate protein. Protein isn’t only necessary to build muscle, it’s needed for survival and overall wellness.
To learn more, read “The Role of Protein: Myths and Facts About Dietary Protein.”
What is Considered High Protein?
There isn’t a universal definition of exactly how many grams of protein a day is a high-protein diet. The amount of protein that is considered high for one person could be low for another.
Some define a high-protein diet as anything significantly above the recommended dietary allowance (RDA) of 0.8 grams per kilogram of body weight, which converts to about 0.36 grams per pound of body weight.
However, the RDA is based on nitrogen balance studies that measure the bare amount of protein the general population needs to replace what the body breaks down daily. Essentially, it’s an estimate of the amount of protein you need for survival and to avoid deficiency.
This means that, according to the RDA, a person weighing 150 pounds would need to consume approximately 54 grams of protein per day. However, that would be considered an extremely low protein intake for many people, especially those who exercise regularly, are dieting, or trying to build or preserve muscle.
Most experts recommend a minimum of 1.0 grams of protein for muscle building, fat loss, and improved performance. Therefore, for someone who falls into one of those categories, anything significantly over that could be considered high-protein.
Benefits of High Protein
Numerous clinical studies have demonstrated that high-protein diets can effectively reduce fat mass, increase lean body mass, and even provide cardiovascular benefits.
Benefits of eating a high-protein diet may include:
- Muscle growth and maintenance
- Boosted metabolism and increased energy
- Weight management
- Blood sugar control
- Reduces appetite and hunger levels
- Bone health
- Lowers blood pressure
- Immune system support
- Skin, hair, and nail health
- Helps your body repair after injury
- Reduce medical issues such as age-related muscle deterioration
While protein has many benefits and is needed for survival, it is always a good idea to check with your healthcare provider before significantly increasing your protein intake.
Is High Protein Bad for Your Kidneys?
Some people worry that consuming too much protein may harm the kidneys. This is a protein myth. In reality, limiting protein is only advised for individuals with specific medical conditions.
For example, the National Kidney Foundation suggests that those with kidney disease who are not undergoing dialysis follow a reduced-protein diet.
A few other situations where a doctor or dietitian might recommend limiting protein include severe liver disease and certain rare metabolic conditions (like cirrhosis with hepatic encephalopathy) that impair the body’s ability to process specific amino acids.
For the general population, there’s no evidence that protein restriction is needed or beneficial.
The Science of Protein and Post-Workout Nutrition
We know protein is needed for survival, but why is it so important for those who exercise? In this section, you’ll learn why it’s important to prioritize protein after a workout, how much protein you should aim for, the best time to eat your post-workout meal, tips for creating healthy, post-workout meals, and some post-workout meals you need to try.
Why High Protein is Important After a Workout
Protein after a workout delivers essential amino acids to fatigued muscles, stimulating muscle protein synthesis, the process your body uses to repair tissue, reduce breakdown, and start rebuilding stronger muscle fibers.
Muscle fibers generally take 24 to 72 hours to repair after a workout. However, the extent to how well and how quickly they recover varies depending on the intensity and duration of your workout, how adapted you are to your fitness routine, and the measures you take once your workout ends.
There are many necessary elements of a well-structured post-workout routine. Adequate sleep and hydration are important for the muscle recovery process. Stretching, sauna sessions, and cold plunges can also help speed up muscle repair. You should also ensure your workouts are balanced with rest days.
However, post-workout nutrition has the biggest influence, and protein is the key driver.
When you eat protein after training, you provide your muscles with the essential amino acids your body can’t make on its own but needs in order to repair and rebuild. Skip protein and you’re leaving your muscles under-fueled. The result is slower recovery, stalled performance, more soreness than necessary, mediocre results, and plateaus.
It doesn’t matter if you want to pack on muscle, get stronger, lose body fat, run faster, or perform better in your sport; the fastest way to stall progress is not eating a high-protein post-workout meal. But this is especially true for muscle building, which isn’t reserved for bodybuilders or guys who want to pack on size.
Muscle is necessary to support fat loss, preserve metabolic health, boost performance, and maintain a healthy aging process, and protein is the nutrient that makes all of that possible.
To learn more, read “Benefits of Strength Training for All Fitness Levels.”
The Role of Protein in Muscle Building
When you exercise, you create tiny tears in your muscle tissue. This damage isn’t a bad thing; it’s the stimulus your body must have to grow and get stronger.
However, it must be repaired quickly through proper post-workout recovery. Otherwise, inflammation lingers, soreness sticks around longer than necessary, muscles stay fatigued, performance drops, and your progress stalls.
Protein is the foundation of muscle tissue. If you don’t consume enough protein, your body can’t effectively build lean muscle after training. It also can’t hold on to the muscle you already have. If dietary protein is lacking for too long, the body begins breaking down existing muscle and other tissues to get the amino acids it needs for survival.
This is why a high-protein post-workout meal is so important. Protein provides the building blocks necessary for repairing damage, protecting existing lean tissue, and creating the conditions for new muscle growth to occur.
How Much Protein Should I Eat After a Workout?
After a workout, aim to consume at least one full serving of protein. Most research supports that 20 to 40 grams of high-quality protein is ideal for a post-workout meal. However, the exact amount depends on your body size, your goals, and the intensity and duration of your training.
For example, a 120-pound female won’t need as much as a 200-pound male, and someone in a bulking phase who just hit a heavy lifting session will demand more protein than someone doing a steady cardio ride or trying to maintain muscle.
If you’re unsure where to start, err toward the upper end of that 20–40 gram range. And if you’re worried you might consume too much because you’ve heard your body can only absorb a set number of grams of protein per meal and that anything beyond that is “wasted”, that theory has been challenged.
Several studies have found that your body doesn’t just stop using protein once you cross an arbitrary ceiling. In fact, a recent study found that serving sizes of up to 100 grams of protein produced greater muscle and whole-body protein synthesis than a 25-gram dose, when measured over a longer time window.
Bottom line: There isn’t a strict “maximum” amount of protein you can eat after a workout. But there is a practical and evidence-based range that helps ensure your muscles have what they need to repair and grow. Keep your post-workout protein closer to the high end of 20–40 grams when possible, and adjust upward based on your size, training load, and overall goals.
What Is The Best Macro Ratio for a Post-Workout Meal?
Good post-workout meals are never just protein. Yes, protein is king, but recovery takes more than a chicken breast or a scoop of whey. The best post-workout meals also include carbohydrates.
Protein gives your muscles the amino acids they need to repair and rebuild. Carbs help restore glycogen, the stored energy in your muscles that gets used during training. Together, protein and carbs create the ideal recovery environment your body needs after exercise.
Because protein is the key driver of muscle recovery, most fitness experts recommend prioritizing protein first, then pairing it with carbs to cover all bases. However, a common science-backed guideline for an “ideal” post-workout macro ratio is 2:1 carbs to protein for most people. If your brain prefers percentages, think roughly 40–50% carbs, 25–35% protein, and the remainder from healthy fats.
Why keep fats lower? For starters, fat isn’t as critical for immediate recovery as protein and carbs. But also, fat slows digestion, which could potentially delay the hit of protein and carbs to muscle tissue. It’s not that eating fat post-workout will ruin recovery. If you prefer steak instead of chicken, or want to top your bowl with avocado, that’s fine. Just aim to keep them moderate, around 10–20% the meal.
It’s important to note that this ratio isn’t for everyone. If you are in a cutting phase or trying to lose body fat, this might need to be reversed, but it does seem to work well for those training at higher volumes or who have serious muscle-building goals.
Bottom Line: You don’t need to break out a calculator to hit these numbers exactly. Just remember, the key to the best post-workout meal is balance: prioritize protein, pair it with carbs, and let fats play a supporting role.
When to Eat Your Post-Workout Meal
Generally, it’s best to have some fast-acting protein within an hour of exercising, and your post-workout meal with protein and carbs within two to four hours afterward. This isn’t a “set” rule, but he more intense or longer your workout, the faster you should eat.
The reason for the quick hit of protein after training but before your post-workout meal centers around something called the “anabolic window”, which is the idea that you must get protein within 20 to 30 minutes of a strenuous workout, or risk losing gains.
It’s true that there is a period right after training when your muscles are more sensitive to nutrients and protein synthesis is elevated. However, the window is much wider than once believed. Research shows your body stays primed for recovery and muscle protein synthesis for at least a few hours after exercise.
That said, there is good, better, and best. If you’ve just finished a strenuous strength training session, it’s best to get fast-digesting protein in quickly. A whey isolate shake right after your lift delivers amino acids to your muscles when they’re most sensitive. Then, within about an hour or two, follow up with a balanced post-workout meal that includes protein and carbs.
If that’s not possible, or doesn’t fit within your macro targets to do both, don’t stress it. The most important thing is to have a balanced high-protein meal as soon as possible after your workout.
Bottom Line: The 20-minute and 60-minute numbers often cited in studies are meant to highlight that sooner is better if optimal recovery and results are a priority, especially for those who strength train with intensity. For the average lifter, the key is consistency. As long as you eat a high-protein, balanced meal relatively close to your workout, you’ll cover the bases for repair and recovery.
To learn more about both pre- and post-workout nutrition, read “Nutrition for Muscle Gain: What to Eat Before and After Workouts.”
How to Create Quick and Easy Post-Workout Meals
The easiest way to create a balanced post-workout meal is to meal prep several days’ worth of protein and carbs, and then build your post-workout meal from those staples.
All you have to do is pick your favorite protein and carb sources from the list of best post-workout foods below, measure based on your body size, training demands, and specific goals, throw in some veggies, and if you want, a small to moderate portion of healthy fat, and you’ve got a complete recovery meal in minutes.
The Best Post-Workout Protein Sources
- Fish (white fish, tuna, salmon, shrimp)
- Poultry (chicken, turkey)
- Lean red meat (beef, bison, pork)
- Whole eggs or egg whites
- Tofu
- Tempeh
- Non or low-fat Greek yogurt
- Non or low-fat cottage cheese
- Protein powder (whey, casein, or a plant-based blend with all essential amino acids)
The Best Post-Workout Carb Sources
- Grains
- Oats
- Cream of Wheat or Cream of Rice
- Quinoa (bonus: has a little bit of protein, too)
- Rice (brown rice provides more fiber and minerals, while white rice digests faster and is often easier post-workout)
- Rice cakes
- Potatoes
- Sweet potatoes (slower to digest, higher fiber, more micronutrients)
- White potatoes (fastest to digest, best for quick glycogen replenishment)
- Red potatoes (moderate digestion, more potassium and vitamin C than white)
- Gold potatoes (moderate digestion, good source of potassium, creamier texture compared to red or white)
- Pasta (whole grain for more fiber unless you need something faster-digesting or gluten-free; chickpea, lentil, and edamame pasta for an extra protein boost)
- Bread (ideally whole grain, sprouted, or sourdough for nutrient density)
- Fruit (especially good for quick-digesting carbs and added antioxidants)
- Beans and lentils (have protein but are listed as a carb because they are not a complete protein source on their own, and their primary calorie source comes from carbohydrates)
The great part of this approach is that you can create endless meal combinations, adjust to your dietary preferences and macro targets, and change up how each meal tastes based on the seasonings or condiments you use, and even the way it’s cooked.
BONUS TIP
For the easiest approach, pair one item from each list, add a veggie of choice, use seasonings and/or condiments to flavor, and microwave.
However, you don’t have to choose only one protein or carb source. You can take a basic protein and carb combo and turn it into something a little less boring by simply doing a half serving of two different proteins and/or carbs. No “recipe” or much additional cooking time needed!
Here are a couple of examples:
High-Protein Pineapple Rice Stir-Fry
- Chicken or shrimp
- White or brown rice
- Stir-fry veggies
- Soy sauce (or liquid aminos for a lower-sodium option)
Throw everything together in a bowl and microwave. Add a little avocado or coconut oil for healthy fat.
Post-Workout Proats
- Egg whites
- Whey protein
- Oatmeal
- Fruit of choice
Cook oats as directed. Slowly stir in the egg whites and return to the stove or microwave for 1–2 minutes, or until fully cooked. Mix in your favorite protein powder and fruit (flavor combinations are endless). Finish with toppings like nuts or nut butter for a touch of healthy fat.
High-Protein Post-Workout Meal Recipe Ideas You Need to Try
While convenient, pre-prepared meals and even bulk portions used to create meal combinations can become repetitive and boring. Sometimes, it’s nice to use a recipe to make a really good post-workout meal.
We asked our expert trainers, who know a thing or two about post-workout nutrition, to share some of their favorite high-protein post-workout recipes. Here are a few recipes for days when you’re sick of basic meal combinations like chicken and rice, or have a little more time to cook a healthy post-workout meal.
** Ingredient amounts are general. Adjust to your individual macro requirements.
** For lower-carb diets, substitute grains for ½ cauliflower rice and ½ grain.
High-Protein Post-Workout Salad Recipes
1. Steak and Quinoa Power Salad
Ingredients:
- 6 oz lean sirloin steak
- 1 cup cooked quinoa
- 2 cups baby spinach and arugula mix
- ½ cup roasted red peppers
- 2 tbsp crumbled feta (fat-free or regular, pending macros)
- 1 tbsp olive oil + 1 tbsp balsamic vinegar or balsamic glaze (or a light balsamic dressing)
Instructions:
- Season steak with salt and pepper, then grill or pan-sear to your liking. Let rest 5 minutes and slice thin.
- In a large bowl, combine greens, quinoa, roasted peppers, and feta.
- Top with steak slices. Drizzle with dressing before serving.
2. Salmon and Cottage Cheese Super Salad
Ingredients:
- 5 oz baked salmon (or canned salmon for speed)
- 2 cups mixed greens
- ½ cucumber, sliced
- ½ cup cherry tomatoes
- ½ cup low-fat cottage cheese
- Juice of ½ lemon, fresh herbs
Instructions:
- Prepare the salmon to your liking, then flake it into bite-sized chunks.
- Layer greens, cucumber, and tomatoes in a bowl.
- Add cottage cheese and salmon on top.
- Squeeze fresh lemon juice and sprinkle with herbs.
High Protein Post-Workout Grain Bowl Recipes
1. Spicy Tuna Kimchi Bowl
Ingredients:
- 1 can of tuna in water, drained (or fresh sushi-grade tuna)
- 1 cup cooked white or brown rice
- ½ cup steamed broccoli
- ¼ cup kimchi
- 1 tsp soy sauce + 1 tsp sriracha
Instructions:
- Warm rice and broccoli in a bowl.
- Mix tuna with soy sauce and sriracha.
- Top rice with tuna, broccoli, and kimchi. Stir before eating.
2. Mediterranean Chicken and Quinoa Bowl
Ingredients:
- 5 oz grilled chicken breast, cubed
- 1 cup cooked quinoa
- ½ cup roasted zucchini
- ½ cup cherry tomatoes
- 2 tbsp olives, sliced
- 2 tbsp tzatziki or Greek yogurt
Instructions:
- In a bowl, layer quinoa with roasted zucchini and cherry tomatoes.
- Add grilled chicken and olives on top.
- Finish with tzatziki or Greek yogurt.
High Protein Post-Workout Meat-Based Recipes
1. Turkey Meatloaf Muffins
Ingredients:
- 1 lb lean ground turkey
- 2 egg whites
- ½ cup rolled oats
- 2 tbsp tomato paste
- Garlic powder, onion powder, salt, pepper
Instructions:
- Preheat oven to 375°F (190°C).
- Mix all ingredients in a large bowl.
- Divide mixture into a greased muffin tin (makes ~8 muffins).
- Bake 20–25 minutes until cooked through.
2. Ground Beef and Sweet Potato Skillet
Ingredients:
- 1 lb ground beef
- 2 medium sweet potatoes, diced small
- 1 onion, chopped
- 1 bell pepper, chopped
- 2 cups spinach
- 1 tsp smoked paprika, salt, pepper
Instructions:
- Heat a skillet over medium heat. Brown the ground beef.
- Add sweet potatoes, onion, and bell pepper. Cook until potatoes are soft (8–10 minutes).
- Stir in spinach and seasonings. Cook 1–2 more minutes, then serve hot.
High-Protein Post-Workout Vegan Recipes
1. Plant-Based Pasta Bake
Ingredients:
- 8 oz chickpea or lentil pasta
- 2 cups marinara sauce
- 2 cups mixed veggies (spinach, mushrooms, zucchini)
- 2 tbsp nutritional yeast or plant-based mozzarella
Instructions:
- Preheat oven to 375°F (190°C).
- Cook pasta until al dente, then mix with marinara and veggies.
- Transfer to a baking dish, sprinkle nutritional yeast or cheese on top.
- Bake for 20 minutes until bubbly.
2. Lentil + Tofu Stir Fry
Ingredients:
- ½ block extra-firm tofu, cubed
- 1 cup cooked lentils
- 2 cups stir-fry vegetables (bell peppers, snap peas, carrots)
- 1 tbsp soy sauce + 1 tsp sesame oil
Instructions:
- Press the tofu to remove excess water, then pan-fry or air-fry until golden.
- Add stir-fry veggies and cook 3–4 minutes.
- Stir in lentils, soy sauce, and sesame oil. Cook until heated through.
FAQs About Post-Workout Meals
Is oatmeal a good post-workout meal?
Oatmeal is a great source of carbohydrates to replenish glycogen, but it’s not a complete post-workout meal. You need to add a protein source, such as whey, Greek yogurt, and/or egg whites.
Is sushi a good post-workout meal?
Yes. Rice gives quick carbs, and fish is an excellent source of lean protein. However, calories can add up quickly. Choose simple rolls or nigiri with tuna or salmon. Pass on tempura and creamy sauces to avoid extra fat if you want faster digestion.
Is pasta a good post-workout meal?
As long as you pair pasta with a lean protein, such as chicken, turkey, shrimp, or tofu, pasta is fine to eat post-workout. Keep the sauce lighter and add veggies for a more nutritious meal.
Is fruit a good post-workout carb?
Yes. Fruit provides quick-digesting carbs that help replenish glycogen after training. Bananas, pineapple, berries, and oranges are especially effective and add antioxidants that may help reduce exercise-induced inflammation.
Is yogurt a good post-workout meal?
Regular yogurt contains some protein, but not a lot. Greek yogurt is the better choice if you want yogurt post-workout. It is high in protein and pairs well with fruit or oats for carbs, making it a quick and balanced post-workout option.
Can I just drink a protein shake after a workout?
It is a great idea to have a whey protein shake post-workout. Especially a fast-acting whey isolate. However, for your post-workout meal, it’s ideal to also have carbs. You could pair a whey protein shake with some fruit, rice cakes, or oatmeal to make it balanced. You could also make a balanced post-workout smoothie.
Is Chipotle a good post-workout meal?
Chipotle has many good post-workout menu options. Order a bowl with double protein, rice or beans (or 50/50), fajita veggies, and salsa. Go lighter on cheese, sour cream, and guac if you want lower fat right after training.
Final Thoughts
If you train and want to recover well enough to feel and look your best, then protein matters, especially in your post-workout meal.
Eating a high-protein meal, especially one that is balanced with the proper ratio of carbs to match your training efforts and goals, provides your body with the nutrients it needs to quickly shift into recovery mode, which is where the real progress happens.
Don’t overthink it. Focus on high-protein first, and then experiment with different carb ratios and protein and carb sources and pairings. Track how you feel in your next training session and adjust until you find what works best for you.
If you need help dialing in how much protein you should be eating and want a training plan that matches your nutrition, our team of licensed personal trainers at RAW Athletic Club can guide you. Just contact us online or stop by one of our state-of-the-art training facilities in Port St. Lucie or Stuart, Florida.
We also have an entire section of our website dedicated to all things nutrition, training, post-workout recovery, supplements, and more.
Here are some of our favorite articles to get you started:
The Role of Protein: Myths and Facts About Dietary Protein
Your Guide to Workout Supplements: Protein, Creatine, Pre-Workout & More
Nutrition for Muscle Gain: What to Eat Before and After Workouts
