Post-workout meals: recipes with protein and carbs

After a workout, many people eat a meal with protein and carbohydrates, roughly within the following one to two hours. Every recipe here has at least 25 g protein and 30 g carbohydrates per serving at 350 to 750 kcal. The protein calculator works out how much protein you need a day.

All post-workout recipes

Chicken tikka masala with basmati rice – 480 kcal
High-protein quark semolina bake with cherries – 350 kcal
Sweet vanilla quark bake with raspberries – 472 kcal
High-protein cinnamon roll porridge with skyr frosting – 498 kcal
High-protein salmon bagels for Christmas breakfast – 415 kcal
One-pot chicken pasta with spinach – 520 kcal
Vegetarian air fryer quesadillas with mushrooms, beans and cheddar – 572 kcal
High-protein air fryer steak with parsnips and horseradish – 537 kcal
High-protein peanut butter porridge – 400 kcal
High-protein turkey quinoa bowl with tahini – 540 kcal
Vietnamese pho bo (beef noodle soup) – 380 kcal
High-protein salmon bowl with quinoa – 580 kcal
Avocado toast with egg and smoked salmon – 620 kcal
Vegetarian ricotta gnocchi gratin – 540 kcal
High-protein quinoa and cheese bake – 520 kcal
High-protein apple and cinnamon bowl – 473 kcal
Gluten-free one-pot rice with chicken thighs, peppers and olives – 518 kcal
Beef mince and sweet potato pan-fry – 460 kcal
Quick chicken and pepper pan-fry with rice – 430 kcal
Vegetarian halloumi quinoa bowl – 550 kcal
Chicken and broccoli bake with wild rice – 510 kcal
Vegan sweet potato glass noodles with sesame tofu – 550 kcal
Juicy chicken and avocado sandwich – 450 kcal
High-protein steak bowl for breakfast – 520 kcal

Frequently asked questions

What should I eat after a workout?

A normal meal with protein and some carbohydrates – chicken with rice and vegetables, lentil bolognese with wholewheat pasta, or skyr with oats and fruit, for example. You don’t need a special product.

How much protein after a workout?

The International Society of Sports Nutrition gives 20 to 40 g protein per meal, spread over the day every three to four hours. Every recipe here has at least 25 g per serving. The protein calculator works out your daily amount.

What should I eat before a workout?

Something with carbohydrates one to three hours beforehand, such as oats, bread with quark or a banana. Shortly before, something small is enough; save large, rich meals for afterwards.

Can I log my workouts in the app?

Yes. In the SmarTasty app you log the sport, duration and effort in two steps, and the app estimates the calories. Workouts you log yourself don’t raise your daily goal.