Curated list
Best post-workout foods
Foods that refuel glycogen and trigger muscle protein synthesis after training. Within 60 minutes is the practical window.
Why these
Post-workout protein (20-40g) plus carbs (50-100g for hard sessions) accelerates recovery and adaptation.
13 top picks
- 1. Whey protein (1 scoop) 114 kcal · 24g P · 1 scoop (~30g)
- 2. Chicken breast 287 kcal · 53.9g P · 1 medium breast
- 3. Eggs (large) 78 kcal · 6.5g P · 1 large egg
- 4. Greek yogurt (plain, nonfat) 145 kcal · 24.5g P · 1 cup
- 5. Cottage cheese (low-fat) 183 kcal · 24.9g P · 1 cup
- 6. Canned tuna (in water) 165 kcal · 36.9g P · 1 can (5 oz)
- 7. Salmon 235 kcal · 24.9g P · 4 oz fillet
- 8. Oatmeal (cooked) 166 kcal · 5.8g P · 1 cup cooked
- 9. White rice (cooked) 205 kcal · 4.3g P · 1 cup cooked
- 10. Sweet potato 112 kcal · 2.1g P · 1 medium baked
- 11. Banana 105 kcal · 1.3g P · 1 medium
- 12. Milk (whole) 146 kcal · 7.7g P · 1 cup (8 oz)
- 13. Protein bar (typical) 228 kcal · 19.8g P · 1 bar (60g)
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