These Post-Workout Foods Help You Build and Recover Faster

You’ve worked hard on your exercises, but to reach your fitness goals, you have to pay extra attention to your nutrition as well. Now that you’re in your 40s, your body may not be as efficient in processing your post-workout foods like before, so it’s even more important to get the right stuff at the right amount.



Get your post-workout food plan right, and you get more than just lean mass. You also recover faster, feel better the next day, have a more robust immune system, and have more pep and energy in general. This immediately translates to a better time at the gym, and sooner, too.


Chances are you’ve worked in eggs into your diet already. This item is just so impactful in a muscle-building diet that it never hurts to get a reminder. Egg whites are well-known as a critical component in post-workout food for the sheer amount of protein. That’s all in a form that the body can quickly absorb, too.

Don’t forget to use the whole egg once in a while. Egg yolk contains healthy fat, vitamins and trace minerals you need to get those worn muscles recovered and bulked up in no time.


Oily fish like salmon, mackerel and sardines have higher levels of healthy omega-3 fatty acids. These benefit not just your cardiovascular health but also in terms of reduced inflammation and improved muscle recovery.

The great thing about this protein source is how convenient it can be. Salmon fillets go with just about anything. You can easily assemble filling post-workout food spread with little to no prep time using mackerel, along with other tinned fish.


Cheese is as convenient as it gets when it comes to working in some dairy into your post-workout meals. That said, some cheese types are just better than others. Ricotta cheese is tasty. It also comes with 7 grams of milk protein in just a ¼ cup serving.

Cottage cheese, on the other hand, easily beats the usual fads like yogurt when it comes to sheer protein content. An added benefit – one cup of cottage cheese comes with almost 3 grams of leucine. This goes a long way into muscle building and maintaining lean mass in between your workout sessions.


As far as grains go, quinoa is a superfood that works with not just your regular post-workout food. Whether you’re putting together a vegan post-workout food plan or you’re trying to cut out gluten, quinoa will easily find a place in your menu for the week. Quinoa is packed with fibre and protein and has just the right amount of carbs to fuel your muscles after your workout.

If you’re serious about your post-workout food, you can’t go wrong with sticking one of these four healthy options into your meal plan. Make sure to eat and hydrate within an hour of your workout. This makes the most out of your workout meal and reap the benefits of faster recovery in no time.

Another way to get an excellent post-workout fix is to get a high quality, fast absorbing protein powder. They are simply the best after a good workout and there are no issues of absorption.


Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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