What Should I Eat After A Workout To Lose Weight

By now you’ve probably been told that it’s a relatively smart idea to eat something after you lift weights. But the question is why? And what type of food? And how long after working out?

Why: As enjoyable as it may be, resistance training and engaging in moderate to high intensity exercise is a stressor on the body, which can cause acute damage to cells and tissues. Exercise also heavily relies upon the body’s pre-stored substrates as an energy source, thus leaving us in a more “depleted” state afterward. Therefore, consuming nutrients post-workout can help our bodily tissues recover and replenish and repair to be slightly stronger and more robust the next time we engage in a similar workout.

What: The nutrients that are of utmost importance during the post-workout period come from carbohydrates, protein, and hydrating sources. In terms of portion sizes, carbohydrate amounts should be individualised depending on your daily energy requirements. However, if consuming >60g of carbs within your post-workout meal, aim to consume a variety of glucose and fructose sources (e.g. oats with fruit, bread with jam, rice with sauce) as we can only absorb 60g glucose and 30g fructose per hour. For protein, aim to consume 0.4-0.55g/kg from an HBV protein source, and replace fluids by 1.5 x the estimated amount lost during exercise. Take note that while not a top priority, dietary fat is fine to consume, and it won’t drastically slow down your digestion or impair your ability to absorb carbs and protein. In fact, consuming a mixed meal with fat can often be advantageous, nourishing and satiating! Also, fruit and vegetables are always a bonus!

Healthy Post Workout Chicken Dinners Packed With Protein & Taste By Archana's Kitchen

When: It turns out that the “30-minute post-workout anabolic window” is a myth. Rather, as long as you consume your pre- and post-workout meal within 4-6 hours of one another you’re in the clear for adequately fuelling and re-fuelling. This is great news and means that you don’t need to skull a protein shake in the locker room immediately after you finish your last set of bicep curls to confirm your gains!

Swipe through the above to determine where you land on the “food focus scale”. Let us know what you would define as a sweet spot for having the perfect degree of food focus?

Being in the habit of taking your supplements daily is one thing, but maximising their efficacy often requires additional planning and attention to detail.Providing some great options for healthy post workout snacks to refuel your muscles after a workout. Lots of delicious, clean eating snacks to try!

What To Eat Before Working Out — And What To Eat After Working Out

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I’m sorry it’s taken me so long to figure out what to write about next; it’s just that most of the time it’s felt very personal. I mean we’ve chatted about my relationship with food, clean eating, and weight loss. This time I wanted to bring something educational to you! So I thought it would be fun to dive into some healthy options on what to eat after a workout. Ready?

When I first started working out regularly in 2008, I would focus on cardio and burning the most amount of calories as possible. Riding the elliptical was the most BORING thing on the planet but I was too intimidated to take a group fitness class or even touch the free weights. Although I lost weight doing cardio, I also lost a ton of muscle. I would exercise for 45 minutes, then go home and eat absolute junk. I literally had ZERO idea of what I should eat or HOW I should eat. And with so many ‘diets’ out there, it can certainly be confusing!

What Should I Eat Before And After Exercise In A Proper Diet?

When I wasn’t seeing the results I was looking for, I finally decided to do some research which changed my entire approach to eating after working out. Another great resource was my uncle, who happens to be a personal trainer; he helped me understand what I should be eating based on my personal goals.

Usually within 30 minutes! 45 minutes at the very latest. Post workout snacks help to restore energy in your muscles and repair any muscle damage. I don’t want to get all science nerd on you, but the “Journal of Applied Physiology” did state that if you wait just two hours post workout to eat, then your ability to refuel your muscles diminishes by a whopping 50%.

Usually I snack on something right around 200 calories, then have another meal an hour or two later. I thought I’d share with you some of my favorite post-workout snacks that I’ve loved during my exercise history.

Pre And Post Workout Meals

Apple and peanut butter. Because apples are the best snack. They provide energy, fiber and a sweet crunch. Slather on a tablespoon of peanut butter and you’ve got yourself a great snack.

Trail mix/granola. Granola is wonderful because it provides healthy fats, carbs (from the oats) fiber and a good source protein. Try my Superfood Coconut Oil Granola mixed with 1/2 cup of greek yogurt.

Veggie omelet. You truly can’t go wrong with eggs. I love 1 egg and 2 egg whites mixed with a variety of veggies. A great option is my Egg White Veggie Breakfast Muffins. 

What Should We Eat After Workout On Sale

Greek yogurt with fruit. If you’re going to eat greek yogurt, aim for an organic version. And you don’t always have to go for fat-free! Try a low-fat greek yogurt with fresh berries or banana.

Cheese and crackers. I’m not an intense cheese lover like some people I know, but if you are then this is a great time to get your cheese fix in! Eat an ounce of cheese with a few whole grain crackers.

Protein shake or fruit smoothie. I usually make a smoothie with a scoop of protein powder, fresh fruit, a little nut butter and almond milk. This Healthy Strawberry Protein Shake is one of my favorites!

What To Eat Before And After A Workout

Peanut butter and banana toast. OH HECK YES. Probably one of my go-to post workout snacks because … NUT BUTTER, duh. Opt for 1 slice of whole grain toast, 1 tablespoon of nut butter and half a banana. If you’re looking for a nut butter recipe, try my Vanilla Bean Almond Butter.

Hummus and pita. Who says your snacks have to be basic? Grab a scoop of healthy fiber and protein-filled hummus plus a few pita chips for something flavorful, satisfying and delicious. My favorite recipe is my Garlic White Bean Basil Hummus (plus it shows you how to make your own pita chips!).

Cottage cheese avocado toast. Yes, please! The healthy fats, protein and whole grains are the ultimate refuel goodness. I’ve been in love with Dave’s or Ezekiel bread for my toast.

What To Eat After A Workout: Post Workout Nutrition

Cottage cheese and fruit. Another great option is cottage cheese and fruit. Usually I’ll eat a banana, cottage cheese and add a dash of cinnamon on top. Literally the weirdest, yet the most amazing creation on this planet. Or if you’re working out early in the morning and want some breakfast goodness, try my Oatmeal Cottage Cheese Pancakes!

Whole grain cereal with skim milk. For a quick snack, try a bowl of your favorite low-sugar cereal topped with almond or skim milk. If you can’t have regular milk, try almond milk blended with a 1/2 scoop of vanilla protein powder!

Energy bar/bites/balls. Energy bars are the ultimate goodness. Even better when you can make your own! Lately I’ve been really into these Oatmeal Peanut Butter Cookie Energy Bites.

This Is The Best Time To Eat After A Workout To Lose Weight, Expert Says — Eat This Not That

I hope you LOVE this little post-workout snack guide. I’d love to hear what some of your favorite post-workout snacks are in the comments below. It’s always fun to get inspiration from you and other members of the AK community. xoxo!

Disclaimer: I’m not a nutritionist or a dietitian, but did reference scientific journals and articles when writing this post. Please use your best judgement to nourish your body, or consult a doctor/personal trainer/nutritionist if you have