9 meals and snacks for strength training you'll actually want to eat

A balanced diet and regular exercise are healthy no-brainers, but while, for the latter, you might be picturing jogs in the park, research shows strength training, external can be just as valuable as cardio.

Data from 38 studies on almost 2 million healthy adults, external found a relationship between high muscle strength and low risk of death.

To build muscle and (crucially) recover, we need to fuel our bodies, particularly as we start to lose muscle mass around the age of 40.

Some foods are great at this, explains Dr James Morehan, performance nutritionist for England Rugby, and Aimee Ellen O'Keeffe, external, sports nutritionist for the England Roses.

Regular meals should include "a good protein-based dish with a good quality carbohydrate," says Morehan.

Cue nine ideas that do just that…

Protein is key for helping your muscles repair after a workout – and these pancakes come with a sizable portion of it.

"People don't put as much focus on recovery as they do fuelling," says O'Keeffe.

"That's why people get sick, pick up niggles and aren't able to perform back-to-back, week-on-week.

"I always say, 'There is no such thing as overtraining, just under-recovering'."

Play around with the ingredients in your protein smoothie – Morehan suggests adding "avocado, some oats, banana and a load of mixed berries".

He explains, "To build muscle mass and strength, we need to make sure we're in a calorie surplus at the end of the day. That's what will allow muscles to grow."

If you're tempted to add protein powder or creatine powder to your shake, Morehan says, "Make sure that it's from an informed, sport-tested company and it's a whey protein and creatine monohydrate on their own. That's it. It doesn't need to include anything else."

These muffins are great for boosting energy and supporting recovery. Batch cook and freeze, then you have something to grab whenever you need a quick snack or breakfast.

All the nutrient boxes are ticked with this protein-heavy recipe of salmon, carby gnocchi and green veg. Ready in 20 minutes, it's a faff-free, family-friendly dinner.

Chicken packs a real protein punch, and here it comes with a traffic light of veg. This combo is ideal for strength training, says O'Keeffe.

"Adding colourful fruits or vegetables helps reduce inflammation and support immune health and digestion – that's especially important when training regularly or at high intensities."

"Chocolate milk has been a staple in many pro athletes' recovery strategies across the years and it won't be going away anytime soon," explains O'Keeffe.

Our version is full of everything you need after strength training.

"Milk provides essential properties which support rehydration and recovery. It offers a proven carb-to-protein ratio that helps refuel muscles and rehydrate after intense sessions – especially helpful when appetite is low."

"This is great as it provides a lean protein source which is essential for muscle repair and recovery. It's also rich in calcium which supports bone health and a carbohydrate source for energy.

"An ideal time to eat this meal would be post session (within two hours) to maximise recovery," says O'Keeffe,

If you're vegetarian or vegan, try these tempeh meatballs in tomato sauce with balsamic vinegar.

"Beef with sticky rice and a load of vegetables is an ideal strength-training dish," says Morehan.

"Red meat naturally contains creatine which is going to help build that muscle mass."

"Breakfast or brunch is a great time to have this egg-based wrap," says O'Keeffe. "Although it works well at any time of day, before or after exercise.

"The eggs are full of protein, the veggies packed with micronutrients and the tortilla wrap is all about slow-releasing energy."

Originally published June 2025. Updated February 2026

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