If you are heavily involved in your exercise program that is designed to help you build muscle and gain weight, you have likely researched the nutritional factors that will come into play with this goal.

Unfortunately, however, many people are still struggling to eat their meals right after training, which can actually cost them success when trying to build muscle.

The post-workout meal will be very important because, essentially, this is when the body is “ready” to build muscle and is least likely to gain fat. Therefore, you want to optimize this opportunity to build the new mass, without seeing a corresponding fat gain.

Additionally, your anabolic hormones are optimized at this point as well, which will really serve to enhance your weight gain.

With that said, here are some of the top post-workout carbohydrate sources that you should consider immediately after finishing your workout.

Sugary cereals

While many people think that you should stay away from sugary cereals, immediately after a workout it can be a fantastic source of fast-acting carbohydrates that will replace muscle glycogen. Besides this, it’s fun!

As long as you can increase the desire to eat while trying to build muscle, it is a very good thing.


The following is a common food eaten during Christmas dinners, but often overlooked after training.

foods. Perogies are actually a fantastic source of carbohydrates, and they don’t contain as much fat in and of themselves.

This makes them an optimal option, plus they are quite easy to transport on the way home from the gym.


For all sushi lovers, this is also a good meal to eat after your workout. Again, that sticky rice will be a fast-acting carb source, which is essentially the main thing you want right now.

While some varieties of sushi will have some protein, this is definitely not a bad thing, as you also need a good amount of protein in your post-workout meal (in fact, you probably want to add an additional source of protein to be really safe. that meets your needs).

Ice cream sandwiches

Finally, the last rare post-workout food that people overlook that works well is ice cream sandwiches. Believe it or not, these can definitely help with your muscle building abilities as they are also relatively low in fat but high in glucose, recharging that muscle glucose quickly.

Plus, these are nice because they’re cold, which is what someone who’s just finished a hard workout will typically want.

So the next time you’re stuck on post-workout meal ideas, make sure to keep them in mind.

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