Why Granola Is The Best Post Workout Meal for Muscle Gain


Granola is a trusty go-to snack for people everywhere, but did you know it’s also one of the best post workout meals for muscle gain? It’s delicious, nutritious, and has tons of health benefits all on it’s own, but granola is also a very adaptable and customizable meal with an almost endless supply nutritious additions. We love to add fruits and coconut milk to our granola, but berries, yogurt, nuts, seeds, and even peanut butter are all popular additions that make granola extremely versatile in the world of nutrition and post work out meals.

So why is granola the best post-workout meal for muscle gain?

Exercise triggers the breakdown of muscle protein. Replenishing this protein with macronutrients shortly after a workout increases muscle gain and helps the body recover quicker. Below is a list of our top 3 reasons why granola is the best post workout meal for muscle gain while also encouraging a quick and healthy recovery.

1. Granola is high in protein, to help repair tired muscles

Granola is typically high in protein. Nora’s Kitchen Granola has a whopping 11g of protein in our single serving bag. Consuming a sufficient amount of protein after a workout gives your body the amino acids it needs to repair and rebuild muscle proteins. Studies recommend consuming 0.14–0.23 grams of protein per pound of body weight very soon after a workout. For instance, if you weigh 150 lbs, consuming between 21g-34.5g (2 – 3 single serving bags) of protein post workout is within that target range. Protein also gives you the building blocks required to build new muscle tissue. Load up on protein post workout for an easy way to support your body’s recovery.

2. Granola is high in complex carbs

You may be thinking, “but wait, aren’t carbohydrates one of the many dieting enemies?” It’s an understandable thought with so many popular low-carb diets like Atkins, South Beach Diet, and Keto. The truth is your body’s glycogen stores are used as fuel during exercise, and when these stores are low so is your body’s ability to gain strength and increase muscle mass. carbs are an important macronutrient that helps replenish these after a workout.

 Choosing complex carbs over simple carbs is a great way to healthily replenish these glycogen stores. Complex carbs typically provide more vitamins, fiber, and minerals than simple carbs. A good rule of thumb when knowing a good vs. bad carb is if it is higher in sugar, than it is lower in fiber, vitamins, and minerals.

Studies have also shown that consuming a 3:1 ratio of carbs to protein is the perfect way to maximize recovery and enhance glycogen storage and muscle protein synthesis.

3. Granola is packed full of good fats

Fat has had quite the roller coaster ride in the dieting world. Originally, fat was vilified or blamed for many problems relating to obesity. After more research, doctors have found that there are actually good fats (Unsaturated or Monounsaturated Fat) and bad fats (Saturated fats). And even more recently, good fats have been the catalyst in the popular Keto Diet.

Consuming fat after a workout may seem counterintuitive, but recent studies have shown that while fat may slow down the absorption of your post workout snack, it won’t affect the nutritious benefits.

Nora’s Kitchen Granola is full of good fats! Our almonds, pistachios, flaxseed meal, and olive oil all contain heart-healthy monounsaturated fats, with flaxseed meal also containing omega-3s.

The Bottom Line

To effectively build muscle you need a variety of proteins, carbs, and healthy fats. Granola is packed full of muscle repairing protein, glycogen replenishing complex carbs, and monounsaturated fats. Nora’s Kitchen Granola single serving bags contain 11g protein, 37g Carbs, and 22g Fat. Our granola meets the perfect post workout consumption of 3:1 carbs to protein ratio, while also providing heart-healthy good fats. This trifecta is what makes granola the best post workout meal for muscle gain.

Treat your body, treat yourself.