The best post-workout meal is a normal meal with 30 to 45 grams of protein and a sensible serving of carbs, eaten within a couple of hours of training. It doesn’t need to be a shake or happen within 30 minutes. The recipe below, a 10-minute chicken and egg fried rice made from leftovers, gives about 525 calories and 44 grams of protein per plate, and the table after it shows what to eat depending on when you train.
Do you need to eat right after training?
No. A 2013 meta-analysis of protein-timing trials found that once total daily protein was accounted for, eating protein close to a workout made no significant difference to strength or muscle gains (Schoenfeld, Aragon and Krieger, 2013). Total protein intake was the strongest predictor of muscle growth.
What that means in practice: if your next normal meal is within a couple of hours, that meal is your post-workout meal. If you trained fasted at 6 a.m. and lunch is six hours away, eat something sooner. Timing matters most when the gap would otherwise be long.
Recipe: 10-minute chicken and egg fried rice
This uses leftover rice and cooked chicken, the two things most likely to be in the fridge after a weekend of meal prep. Serves 2.
| Ingredient | Metric | Imperial |
|---|---|---|
| Cooked rice, cold (day-old is best) | 300 g | 2 cups |
| Cooked chicken breast, diced | 150 g | about 5 oz |
| Large eggs | 2 | 2 |
| Liquid egg whites | 125 ml | ½ cup |
| Frozen mixed vegetables (peas, carrots, corn) | 150 g | 1 cup |
| Reduced-sodium soy sauce | 30 ml | 2 tbsp |
| Canola oil | 10 ml | 2 tsp |
| Green onions, garlic, sesame oil (optional) | to taste | to taste |
- Heat half the oil in a large non-stick pan or wok over high heat.
- Beat the eggs and egg whites together, pour them in and scramble for 60 seconds until just set. Tip them onto a plate.
- Add the rest of the oil, then the frozen vegetables and a clove of garlic. Stir-fry 2 minutes.
- Add the rice, breaking up clumps with the spatula, and let it sit undisturbed 1 minute to crisp, then toss. Repeat twice.
- Add the chicken and soy sauce and toss until everything is hot, about 2 minutes. Fold the egg back in, top with green onions and a few drops of sesame oil.
Cold rice is the trick: freshly cooked rice is too moist and turns mushy. If you cook rice for this, spread it on a tray and refrigerate it for an hour first. Refrigerated cooked rice and chicken should be eaten within 2 to 3 days, in line with Health Canada’s leftover guidance, so this is a good Tuesday or Wednesday meal after Sunday prep.
Per plate, approximately: 525 calories, 44 g protein, 54 g carbs, 13 g fat. These values are calculated from standard per-100 g figures for cooked rice, cooked chicken breast, eggs, egg whites and frozen vegetables in USDA FoodData Central.
What to eat depending on when you train
| When you train | What usually works | Example |
|---|---|---|
| 6 a.m., before work | A quick meal you can eat at home or at your desk within an hour | The fried rice above reheated, or two egg muffin cups and a banana with a coffee |
| Lunchtime gym | A packed lunch that needs no prep at the office | Leftover stir fry, a tuna and bean salad, or a wrap with leftover chicken |
| After work, 5:30 to 7 p.m. | Dinner is your post-workout meal | Any of the dinners on this site; lean beef stir fry is a good one |
| Late evening, after 8 p.m. | Something lighter that won’t sit heavy before bed | Greek yogurt with fruit, or a protein smoothie without powder |
| Long Saturday ride, run or hockey game | A larger meal with more carbs | Double the rice in the recipe above, or a big pasta dinner |
Common mistakes
- Rewarding the workout with food. A 45-minute strength session burns a few hundred calories at most. A post-gym burger and fries can undo that and more.
- Skipping the meal entirely to “save” calories. That often turns into an oversized meal later or poor sleep from hunger.
- Relying on bars. Many protein bars are closer to candy bars in calories. Read the label.
Building your eating around training
How much you eat after training depends on your goal: fat loss, building muscle, or both at once. The guide to eating to build muscle over 40 covers the bigger picture. If you want a coach to set the numbers for you and adjust them as you progress, monthly 1:1 coaching includes nutrition and training together.
Questions people also ask
How soon after a workout should I eat?
There's no need to rush. Eating a normal meal with protein within a couple of hours is plenty for most people. Research on protein timing found total daily protein mattered more than eating right after training.
Should a post-workout meal have carbs?
Usually yes, especially after a hard or long session and if you train again within a day. Carbs refill the energy your muscles used. In a fat-loss phase, keep the portion moderate rather than cutting carbs out.
Is a protein shake a good post-workout meal?
A shake is convenient but it isn't a meal. It's useful when real food is a few hours away. If you'll eat dinner within an hour or two of training, the dinner does the same job.