Want to build lean muscle mass?
We tell you what to eat after exercise!


First of all, your body build muscle and recover 24 hours a day, not just during and after your gym-session. Nevertheless, the meal you eat after a workout is probably the most important meal of the day for anyone who wants to build muscle, lose fat or improve their body. However, it depends on quality not quantity!


Eating right can give your body the fuel it needs to gain muscle, burn fat, and recover as best it can.


1. First of all, don’t overcompensate!

It’s important to not overestimate how much extra calories you burned trough exercising, especially if you want to lose weight. Remember, it’s easy to eat a lot of calories, but it’s hard to burn them.


2. The mixture makes the difference

Eating high quality post-workout food is crucial. Consuming protein and a small amount of carbs is best immediately after exercise.


The period after a strength training, also called the anabolic window, which is when your body will need moderate or high protein food in order to build and recover muscle tissues.

#Good Carbs
After a workout, your body will be depleted in muscle glycogen. So you will need to refuel it with good carbs in order to start the growth process.

Forget about all the sugary sports drinks. There’s nothing your body needs more than the right amount of water. And the more you exercise, the more important it is to drink before, during, and after your workouts. Dehydration can make it hard to get the most out of your workout and can even be harmful to your health.



Here are the foods I eat after my training sessions to help speed up recovery and build lean muscle mass.

–   Quinoa + Blueberries

–   Kefir + Banana

–   Salmon + Veggies

–   Almonds + Apple

–   Chicken + Sweet Potatoes

–   Protein Shake mixed with Almond Milk

–   Salad with boiled Eggs/Roasted Chickpeas

–   Tofu + Avocado + Cooked Brokkoli

–   Green juice + Hemp Seed Protein

–   Greek Yogurt + Raspberries



Note: Whatever you choose, more isn’t better. Even someone doing strength training needs as little as 10 to 20 grams of protein afterward.