This is especially crucial if you’re doing bodybuilding workouts. I’ll explain why, later.

Chances are, you already gulp down a protein shake with carbs as soon as you get home from the gym. That’s awesome, and it works.

But did you know there’s a 2nd post-workout meal that you should consider?

In this post, I’m going to share a new post-workout nutrition strategy that will help you pack on more muscle. We’ll go over the meals in detail, the timing, and you’ll even learn what supplements are most effective with these meals for extreme muscle growth.

When you get to the supplement section towards the end of this post, there are links that will take you to Amazon. As an Amazon associate, I do get rewarded if you purchase through my links.

This helps support this site, and thank you!

To add, I will only recommend products that I either currently take or have taken and have had adequate experience with.

Why Post-Workout Nutrition is Important

Before we talk about the meals you’ll be eating, and that’s coming soon because I’m hungry, let’s discuss the importance of post-workout nutrition.

In order to better understand this, we need to know what happens to our muscles while we’re in the gym. In short, they are broken down and depleted.

Particularly in bodybuilding workouts, your muscles become depleted of glycogen. This is due to the high volume and many exercises performed on a specific muscle (think of ‘chest day’ or ‘leg day’ and so forth).

…typical high volume bodybuilding-style workouts involving multiple exercises and sets for the same muscle group would deplete the majority of local glycogen stores.

‘Nutrient timing revisited: is there a post-exercise anabolic window?’ by Alan Albert Aragon and Brad Jon Schoenfeld, January 29, 2013, US National Library of Medicine
National Institutes of Health

The above quote, which is from a study based on post-workout nutrient timing, goes on to talk about the breakdown of muscle protein from the lack of glycogen.

So, replenishing glycogen levels is the first of three goals after your workout is finished, per the article ‘All About Post-Workout Nutrition’ by Ryan Andrews, MS, MA, RD, RYT, CSCS on the Precision Nutrition website.

1. Replenish glycogen
2. Decrease protein breakdown
3. Increase protein synthesis

These goals all revolve around one thing: building muscle size.

Post-Workout Timing

In addition, the timing of protein and carbohydrates are just as important. When you’re muscles are depleted of glycogen your body is in a catabolic, muscle-wasting state. Quickly getting these nutrients put your body back into an anabolic, muscle-building state.

This is why it’s a common practice for bodybuilders to drink protein shakes with fast-digesting whey protein and simple carbs.
And I’m going to share my personal post-workout shake recipe below.

Post-Workout Strategy: 2 Post-Workout Meals, Not Just 1

We talked about the importance of post-workout nutrition immediately after your workout. The protein shake described earlier is perfect, but there’s more.

If you really want to take your gains to the next level, you need another meal (what I call ‘2nd post-workout meal’) about an hour after your shake. And here’s why…

• Your 1st post-workout meal consists of fast-digesting protein with simple carbs
• You’re going to soon need sustaining sources of nutrients to continue the recovery process so that your muscles can grow

Now, this 2nd post-workout meal is going to be different from your 1st. And you’ll see the differences between the two meals below.

Timing of Your Post Workout Meals:

• Meal 1 – Immediately after your workout (or when you get home from the gym)
• Meal 2 – About an hour after your first post-workout meal

Meal 1: Immediate Post-Workout Meal

This meal gives you plenty of fast-digesting protein, which promotes protein synthesis, another crucial part of building muscle size.

You can substitute the carbohydrate sources if you choose. The reason ‘frozen berries’ are in this protein smoothie recipe is because it makes your shake cold so that you don’t have to add ice. And berries are loaded with antioxidants.

You’ll notice there are some fats in this meal from the peanut butter. You typically want to keep your fat intake low post-workout so that it doesn’t slow down the digestion of your protein and carbs.

However, I add a little fat with my immediate post-workout shake because I also take my multi-vitamin and fish oil at this time, and most vitamins are fat-soluble.

Meal 2: Whole Food Post-Workout Meal

For this next, you want some slower digesting protein and complex carbohydrates. In other words, your body now needs a slower release of these nutrients.

In fact, this is the way most of your meals should be outside of your immediate post-workout meal. These types of nutrients are what will give your body energy and help continue muscle recovery.

You can substitute these foods. For example, you may want a sirloin steak or turkey instead of chicken. Or you may want whole grain pasta instead of rice, or sweet potatoes instead of the other veggies listed.

Because I train in the early mornings, my 2nd post-workout meal is breakfast foods that consist of eggs, ham, and oatmeal. It’s a little higher on the ‘fat’ side but I always like to share what I do.

For more wholefood meals, you can check out my post: Meals for Mass Gains.

Supplements You Can Take With Post-Workout Meals

Obviously, whey protein (your core ingredient for your post-workout shake) is considered a supplement, so that’s the first thing we’ll discuss here.

Some say that whey protein isn’t necessary. And that may be true, but it is convenient. And it’s also one of the fastest-digesting protein sources, which we know is important after you train.

For those reasons, whey protein powder is essential, at least to me, it is. One of my go-to sources is Bodybuilding.com Whey Protein Powder.

But there are some other supplements that you should consider taking with your post-workout meals. Actually, the majority of these should be taken with your first meal, your protein and carb smoothie.

I’m not going to load you down with a bunch of supplements to buy. This list is minimal but each supplement is extremely effective at helping you pack on more muscle.

Creatine Post-Workout

The ‘old school’ creatine monohydrate is still considered one of the best muscle-building supplements you can take. It’s also the least expensive.

Creatine works by expanding your muscles so that they can hold more water, which in essence makes them bigger and stronger. Creatine also provides your muscle with energy.

Creatine is a natural substance that turns into creatine phosphate in the body. Creatine phosphate helps make a substance called adenosine triphosphate (ATP). ATP provides the energy for muscle contractions.

‘An Overview of Creatine Supplements’ reviewed by Melinda Ratini, DO, MS, WebMD

There are also many studies that show that creatine monohydrate is even more effective when combined with protein and simple carbohydrates.

It’s a no-brainer to take creatine. So add a hefty scoop to your protein shake.

There are several reputable supplement brands that carry creatine. My first-choice is Optimum Nutrition Creatine Monohydrate.

Multivitamins Post Workout

Some may tell you that taking a multivitamin is a waste. But here’s the thing…

People like us who train hard deplete more micronutrients that those who are, for a better word, stationary (or let’s just called it what it is…lazy!).

We need more of pretty much everything than normal people because our lifestyle is more extreme and demanding. Most multivitamins will ensure that you’re getting enough.

Post-workout is a great time to take your multivitamin simply because that’s when you’re body is depleted of both macro and micronutrients.

You can take your multis with either meal, but remember that most vitamins are fat-soluble. So if you take them with post-workout meal #1, be sure to add a little fat, like a 1/2 serving of peanut butter (as mentioned on the protein shake recipe earlier).

My recommended multivitamin is actually far more than just a multivitamin. It’s designed specifically for bodybuilders and weightlifters, Universal Nutrition Animal Pak.

Zinc, Magnesium, B6, DAA for Testosterone Boost

These supplements help support healthy testosterone levels, especially when combined. And these are extremely important supplements for men.

You can take this post-workout as well. Just make sure that the meal has some fats to help with absorption.

You can actually find all of these ingredients in one of the strongest natural testosterone boosters called TestoFierce.

In fact, it’s combined with other ingredients that amplify the test-boosting effects such as Ashwagandha Root Powder, Asian Ginseng Powder, BioPerine (Black Pepper Extract), and more.

GET JACKED AND HUGE HERE

Post-Workout Power

I ‘strongly’ encourage you to try the post-workout shake recipe that I gave you earlier. It gives you everything you need to kick-start the muscle-recovery process, but it also tastes delicious! Just remember to use frozen berries.

And remember, you can eat pretty much whatever standard whole food meal you want for your 2nd post-workout meal. As long as you’re getting plenty to slower-digesting protein and carbs, you’re set.

I hope you enjoyed this post and hope that you got value from it. Please help support this site by sharing this post.

Excuses Don’t Build Muscle,

Jason

Your post-workout meal!

The most crucial time to get quality nutrients is right after your workout. In fact, there are some specific nutrients that you need (it’s not just protein powder).

So I’m going to give you some awesome post workout ideas so that you can pack on some serious muscle! You’ll also learn how to supercharge your post workout meal.

1 – Post-Workout Shake

This may turn into your favorite post-workout meal. And it’s super easy to make!

You can quickly blend up these ingredients as soon as you get home from the gym, so it’s extremely convenient.

• 8 ounces of almond milk
• 2 scoops of whey protein (or about 50 grams)
• 1 banana
• 1/3 cup of frozen blueberries
• 1 tablespoon of peanut butter
• 7 grams of creatine monohydrate

Make sure you buy organic fruits, especially organic blueberries. It’s been noted that pesticides cancel out some of the nutrients.

There’s an article on the Living Young Center called ‘Pesticides and Processed Foods Rob the Body of Nutrients’ that goes more in to depth. You can read that here.

2 – Post Workout Breakfast Meal

Now I’d like to give you a whole food post-workout meal. You’re going to get plenty of protein, healthy fats, and some good sources of carbs.

As I mention in the video, you can also use this as a 2nd post workout meal, about an hour after your shake.

• 3 whole eggs (you can mix a little almond milk or regular organic milk if you’re scrambling them)
• 3 red potatoes
• 1 serving of regular grits (cheese on top is optional!)
• 1/2 serving of steamed broccoli
• 1/2 serving of steamed cauliflower

In the video I encourage free-range eggs. These are far healthier (and humane) than regular eggs.

If you don’t care for grits, eat them anyway! I’m kidding…you can substitute grits with oatmeal if you wish.

3 – On-the-Go- Post Workout Meal

Here is a post workout meal idea if you don’t have time to go home and blend a protein shake or cook a meal: pre-made protein shake and a protein bar.

The cool thing about this meal is most gyms have these items. If not, you could swing by any convenient store and pick up something similar.

*If that’s the case, I would recommend ordering these items in bulk and taking them with you to the gym; this will save you money!

• Pre-made protein shake (Muscle Milk is shown above)
• Protein bar (Protein Builder is shown above)

Make sure you pay attention to the label and ingredients on these items. Some protein bars have unhealthy ingredients, so be conscious of that.

4 – Protein Pancakes for Post Workout

If you’re like me you love some pancakes. The problem is that most pancakes are packed full of carbs. Not to mention, they must-have syrup.

Fortunately, there are other options known as ‘protein pancakes.’ This particular recipe calls for the Kodiak Power Cakes (dark chocolate is pretty awesome-tasting).

• 1/2 cup of Kodiak power cakes mix
• 1/2 cup of almond milk (or regular organic milk)
• 1 whole egg

Although these pancakes have far more protein than regular pancakes, 14-21 grams isn’t enough for most bodybuilders and weightlifters.

You could always slam down a scoop of whey protein powder to get an extra 20 grams or so. Or eat these with eggs.

5 – Protein Powder and Cereal Post Workout

Alright, so this is a stretch for sure. And I realize I may catch some crap for this.

However, the 2 things you want in your post workout meal is a fast-digesting protein with some simple carbohydrates. And what you see above is exactly that!

• 8 ounces of almond milk (for the protein powder)
• 2 scoops of whey protein
• 2 servings of cereal
• 6 ounces of almond milk or regular organic milk (for your cereal)

You may notice ‘2 servings’ of cereal above. We all know that 1 serving isn’t going to cut it for us meatheads!

6 – Science-Based Bodybuilder Post Workout Meal

This post-workout meal idea aims to help you replenish glycogen while preventing muscle breakdown (by increase protein synthesis).

The specific meal below is from Jeremy Ethier (publisher of the above video). And you may notice what he’s doing

• Protein: Any type of protein equalling up 40 grams (whey protein, eggs, meat)
• Carbs: 40-60 grams of a mixture of simple and complex carbs (ex: oatmeal with fruit)
• Fats: Minimal fats, such as small amount of peanut butter or almond butter

This post workout meal idea is not my own but clearly from the video above from Jeremy Ethier.

I found it to be interesting so I decided to share. But it’s basically the typical bodybuilder post workout meal. And he does a great job of explaining the nutritional aspect.

7- Hardgainer Post Workout Meal

Alright, this last post workout meal idea is somewhat of a joke. However, if you’re a hardgainer this post workout meal idea is for you!

You can throw all of this stuff into a blender. Or if you want to eat the ice cream separately, that works too.

• 8 ounces of whole organic milk
• 2 scoops of whey protein powder
• 2 tablespoons of peanut butter
• 1 banana
• 2 servings of ice cream

One thing I want to be clear on – this is not something you should eat everyday or even after every workout. Do this maybe 2-3 times a week.

And you may want to opt for ‘no sugar added’ ice cream. Even though you’re training mass and want to gain weight, eating too much sugar will eventually catch up to you.

Supercharge Your Post Workout Meals (3 Simple Ways)

I’m going to show you a few simple ways to make your post workout meals even more effective. This is going to hold you pack on more muscle by boosting your recovery.

1 – Add Creatine Monohydrate

This is really easy to do if you’re making a protein shake. You just add a heaping teaspoon of creatine monohydrate to your shake and press the blend button!

If you’re eating a whole food meal after your workouts just add some creatine to a glass of water. Or go old school and mix it with a little grape juice.

Why creatine monohydrate? If there’s one supplement that’s guaranteed to work (for most people), it’s creatine. It’s also the cheapest yet most effective muscle builder you can get! So it’s a no-brainer to add this to your post workout meal.

2 – Take Your Fat-Soluble Vitamins

This is a great time to take your vitamins, specifically the ones that are fat-soluble. High-calorie meals with some healthy fats will help these vitamins absorb as they’re intended to.

Or if you just take a multivitamin, this is a great time to take it as there are fat-soluble vitamins included in multis.

*You could also take your fish oil or omega-3 with your post workout meal.

3 – Take Your Testosterone Booster Post-Workout

Lastly, this is one of the meals you’ll want to take a natural testosterone booster. Most reputable test boosters (that actually work) should be taken with meals for absorption.

Typically, test boosters are taken at least 2x per day, like TestoFuel. So in that case, you’d take it with your post workout meal and the other times would be with another meal several hours apart.

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Making Gains With Your Post Workout Meals

Now you have some post workout meal ideas for serious muscle gain! You can choose your favorite one above and stick to that.

Or you could alternate them. One of the things I do is add a few more carbs to my post workout meal on leg day and heavy back days. Training those muscles require more effort so you’re working harder.

Adding more carbs to your post workout meal is also ideal if you’re bulking. For example, you could do an extra serving of oatmeal, or add fruit to your oatmeal (fruit is an awesome natural sweetener!).

If your goal is to lean out you can always cut some of the carbs. For example, in the protein shake meal maybe eliminate the banana (but keep the blueberries for the antioxidants).

I hope you enjoy these meals!

Feel free to share this post on your social media and let everyone know which post-workout meal above that like the best!

Excuses Don’t Build Muscle,

Jason