A Must Have Post Workout Muscle Building Food

Today, I’d like to go over one of my personal, must have post workout foods.

This food has been a staple of my diet for over 20 years and with good reason, it works. This food is packed with dense calories, vitamins and minerals, quality carbohydrates and potassium.

It also tastes great. If there is one food that I recommend to everyone reading now, is that if you’re not already including this food as one of your post workout foods, you should try it.

If I was to pick out one of my personal, must have post workout foods, it would have to be a banana. In terms of nutritional density, bananas are close to the perfect, post workout muscle building food.

I remember when I was 18 and just starting out at my local gym, I was talking to one of the members who was an absolute monster, and I asked him “How do I gain muscle weight?” he said one thing to me, “Eat 2 bananas a day – one in the morning and one right after your workout”. This is the way he explained it, “Take a look at gorillas, they weight 500 frigging pounds and all they eat is bananas”. Sure enough, I started eating 3 bananas a day, one in the morning, one for a snack and one mixed in with my protein drink immediately after weight training.

It has worked so well for me that they’ve been a staple of my diet for over to 20 years. I eat more bananas than I do chicken breasts. In fact, the world’s oldest man, Salustiano Sanchez Blazques of Grand Island (112 years old) credits his incredible longevity to a daily dose of anacin and a banana !

So what makes bananas such a great post workout muscle building food. Let’s take a look at they’re nutritional make up.

One 9 inch banana contains

  • 140 calories;
  • 2 grams of protein;
  • 4 grams of fibre;
  • 36 grams of carbohydrates;
  • .5 grams of fat;
  • 602 milligrams of potassium;
  • 0 cholesterol

If there ever was a perfect, post workout muscle building food, bananas would be it. We all know that once we finish our workouts, our muscles are depleted of nutrients, specifically carbohydrates and electrolytes such as potassium. Our muscles are usually cramped and/or numb. It’s because of this that we need to get protein, carbohydrates, and electrolytes back into our muscle cells to get them on the road to recovery.

A 9 inch banana will pack over 600 milligrams of potassium. This is more than enough to kick start your muscles and get them on the road to recovery. You see, potassium is a very important electrolyte which helps in muscle contraction. After a workout, our muscles are tired and weak with little potassium left in the tank to help with contractions. By stocking up on potassium after a workout, you essentially get your muscles firing again which is a big boost to your recovery. For a complete discussion on potassium, click here.

Bananas also come packed with 36 grams of carbohydrates. The thing you have to remember about bananas is that it contains about 20 grams of sugar. However, the glycemic index count for a 9 inch banana is about 50 which is considered low. If you don’t know what the glycemic index is, it’s a measure of how fast foods convert to blood sugar in the body.

What does this mean? It means bananas provide a medium – slow release of sugar into your body. It’s natures very own multi stage carbohydrate release food that provides both, fast and slow acting energy source. By having one 9 inch banana after your workout, you are essentially kick starting your muscles recovery process. Bananas are low in fat and contain 4 grams of fibre.

However, you want to know where bananas work best as a post workout food? It’s when it’s mixed in with a fast acting protein such as whey. By mixing a banana up with whey protein, you essentially have the perfect post workout, muscle building food. Here’s a drink that you may want to try.

  • 1 ½ cups of skim milk;
  • ½ cup of ice cubes;
  • 1 tablespoon of honey;
  • 1 nine inch banana;
  • 2 scoops of whey protein isolate;
  • 3 tablespoons of vanilla yogurt

Simply blend everything in a blender and you have a very powerful muscle building drink. You can’t go wrong with this drink. For more tasty and power packed smoothy recipes, click here.

If you really want to gain quality muscle mass, you have to start eating bananas. I suggest you try and eat at least two bananas a day. Try having one banana in the morning either with your breakfast or as a snack and one immediately after your workout. I strongly suggest you have something similar to the drink above after your workouts.

Bananas are one of the healthiest fruits available. For active weight trainers looking to add strength and muscle mass, it’s one of the best post workout foods you can have. I’m sure that after a couple of weeks of consistently eating bananas you will start to see and feel the difference in your body.

All the best,


Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.