15 Best Foods to Eat After a Workout
What you eat after exercise matters. Post-workout nutrition helps replenish glycogen stores, repair muscle tissue, and kickstart recovery. The ideal post-workout meal combines protein for muscle repair with carbohydrates for energy restoration. These foods are specifically chosen for their recovery-boosting nutritional profiles.
The Rankings
Chicken Alfredo
The combination of 28.0g protein and 45.0g carbs in chicken alfredo makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
Big Mac
The combination of 26.0g protein and 44.0g carbs in big mac makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
Burrito
The combination of 21.0g protein and 63.0g carbs in burrito makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
Chicken Sandwich
The combination of 25.0g protein and 44.0g carbs in chicken sandwich makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
Sub Sandwich
The combination of 24.0g protein and 44.0g carbs in sub sandwich makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
Burrito Bowl
The combination of 22.0g protein and 50.0g carbs in burrito bowl makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
Spaghetti Bolognese
The combination of 20.0g protein and 56.0g carbs in spaghetti bolognese makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
Soybeans
The combination of 29.0g protein and 17.0g carbs in soybeans makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
Protein Shake
The combination of 30.0g protein and 9.0g carbs in protein shake makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
Fried Chicken
The combination of 29.0g protein and 13.0g carbs in fried chicken makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
Quesadilla
The combination of 22.0g protein and 38.0g carbs in quesadilla makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
Lasagna
The combination of 22.0g protein and 38.0g carbs in lasagna makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
Pad Thai
The combination of 16.0g protein and 52.0g carbs in pad thai makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
White Beans
The combination of 17.0g protein and 45.0g carbs in white beans makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
Lentils
The combination of 18.0g protein and 40.0g carbs in lentils makes it ideal for post-workout recovery, helping repair muscles while restoring energy reserves.
Quick Comparison Table
Here is a side-by-side nutritional comparison of all the foods on this list:
| # | Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| 1 | 🍝 Chicken Alfredo | 510 | 28.0g | 45.0g | 24.0g | 2.0g |
| 2 | 🍔 Big Mac | 563 | 26.0g | 44.0g | 33.0g | 3.0g |
| 3 | 🌯 Burrito | 520 | 21.0g | 63.0g | 18.0g | 6.0g |
| 4 | 🍔 Chicken Sandwich | 440 | 25.0g | 44.0g | 19.0g | 2.0g |
| 5 | 🥖 Sub Sandwich | 456 | 24.0g | 44.0g | 18.0g | 3.0g |
| 6 | 🥗 Burrito Bowl | 440 | 22.0g | 50.0g | 16.0g | 8.0g |
| 7 | 🍝 Spaghetti Bolognese | 415 | 20.0g | 56.0g | 12.0g | 4.0g |
| 8 | 🫘 Soybeans | 298 | 29.0g | 17.0g | 15.0g | 10.0g |
| 9 | 🥛 Protein Shake | 170 | 30.0g | 9.0g | 2.5g | 1.0g |
| 10 | 🍗 Fried Chicken | 320 | 29.0g | 13.0g | 17.0g | 0.5g |
| 11 | 🫐 Quesadilla | 475 | 22.0g | 38.0g | 26.0g | 2.0g |
| 12 | 🍝 Lasagna | 382 | 22.0g | 38.0g | 15.0g | 3.0g |
| 13 | 🍜 Pad Thai | 407 | 16.0g | 52.0g | 14.0g | 2.0g |
| 14 | 🫘 White Beans | 249 | 17.0g | 45.0g | 0.6g | 11.0g |
| 15 | 🫘 Lentils | 230 | 18.0g | 40.0g | 0.8g | 16.0g |
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Summary and Recommendations
The foods listed above represent some of the best choices for post-workout foods. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.
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