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What to Eat After Training (If You Want Results)


Your post-workout meal is where the real progress happens — muscle repair, energy refills, and less hobbling around the next day. These 5 options tick every recovery box: protein, carbs, flavour, zero stress.



1. Chicken, Rice & Veg Bowl (The Classic for a Reason)

Why it works: Fast muscle repair + energy refill.

What to eat

  • Grilled or pan-cooked chicken breast

  • White or basmati rice

  • Mixed veg (peppers, broccoli, courgette)


Why your muscles love it

  • Protein repairs muscle fibres

  • Carbs restock glycogen

  • Easy to digest post-training


👉 Boring? Maybe. Effective? Absolutely.


2. Protein Smoothie (When You Can’t Face Chewing)

Why it works: Quick, light, and hits fast.


Blend

  • Whey or plant protein

  • Banana or berries

  • Milk or almond milk

  • Optional oats or peanut butter


Why your muscles love it

  • Fast protein delivery

  • Carbs kick-start recovery

  • Perfect straight after training


👉 No excuses. You can drink this in the car.\


3. Eggs on Toast with Avocado

Why it works: Simple, satisfying, and nutrient-dense.


What to eat

  • 2–3 eggs (scrambled or poached)

  • Wholegrain toast

  • A little avocado


Why your muscles love it

  • High-quality protein

  • Healthy fats support recovery

  • Carbs bring energy back online


👉 Breakfast. Lunch. Post-gym. Always a win.


4. Salmon, Potatoes & Greens (Recovery Royalty)

Why it works: Muscle repair + inflammation control.


What to eat

  • Salmon fillet

  • New or sweet potatoes

  • Greens (asparagus, spinach, green beans)


Why your muscles love it

  • Protein rebuilds muscle

  • Omega-3s help reduce soreness

  • Carbs refuel properly


👉 Feels fancy. Still on plan.


5. Greek Yoghurt Recovery Bowl

Why it works: Light but powerful.


What to eat

  • Greek yoghurt

  • Honey or berries

  • Granola or oats


Why your muscles love it

  • Slow-digesting protein supports recovery

  • Carbs restore energy

  • Easy on the stomach


👉 Perfect if appetite’s low post-workout.


BodyPrime Takeaway

You don’t need “perfect nutrition”.You need timely, protein-first fuel.

Train hard → eat smart → recover faster → repeat.


Fitness made simple. Results made inevitable. 💪😏

 
 
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