Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

My favorite post workout muscle meal

28 Jul 2025 · 1 min

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In this short monologue, the speaker emphasizes the critical role of post‑workout nutrition for muscle growth, recovery, and injury prevention. They explain that after resistance training, muscle glycogen stores are depleted and microscopic muscle tears occur, which require both carbohydrates to replenish energy and protein to repair tissue. The speaker outlines the key components of an effective “muscle meal” – a balance of protein and carbs – and shares their personal favorite post‑workout meal: a chocolate Fairlife protein shake, a banana, and a peanut‑butter‑and‑jelly sandwich. The overall message is that consuming this combination soon after training can enhance recovery, support subsequent performance, and reduce injury risk.

Chapters

On the back of this board is my favorite post-workout muscle meal. Eating a muscle meal after your workouts could be the difference between you gaining muscle and not gaining muscle, you recovering from your workout so that you can perform better the next day and not recovering. It could be the difference between you getting injured and not getting injured. After you work out, your muscle energy tanks are depleted of glycogen, AKA carbohydrates, and through that workout, your muscles have little micro tears in them, which are good 'cause that's gonna help it build back up, but you gotta give it protein to actually build the muscle back. So the key part about a muscle meal is we need to have protein and we need to have carbohydrates. Protein repairs the muscle, carbs fill up the energy tank so that you can bounce back the next workout. My personal favorite post-workout meal is a chocolate Fairlife shake paired with a banana and a PB&J on top of that.