Working out is a great way to increase your metabolism, lose weight, and gain muscle. What to eat after workout to lose weight? But if you don’t follow up with the right foods. You could undo all of your hard work.
In this article, we’ll talk about what to eat after a workout to help you lose weight. We’ll also provide some simple and tasty food for you to try.
The Importance of Eating After Workout
During workout, your body uses glycogen (muscle fuel) to generate energy. After you finish that last rep, your muscles are depleted of glycogen and broken down. When it comes to what to eat after a workout, eating or drinking something that combines protein and carbohydrates 30 minutes to an hour after your workout replenishes energy stores, builds and repairs broken down muscles, and keeps your metabolism burning strong.
And keep in mind that the answer to the question of what to eat after a workout to lose weight remains the same. Regardless of your goals. Your body requires these macronutrients to refuel. Because it is in the aforementioned survival mode. It will actually hold on to more calories.
The earlier you begin refuelling, the better off you will be. According to research, if you wait two hours after your workout to eat, your body’s ability to replenish muscle stores decreases by half. Bring your recovery drink to the gym, or pack a peanut butter and jelly sandwich to eat when you’re done.
What to eat after working out in order to lose weight
A proper post-workout snack or meal is essential for weight loss and overall health. The following are some post-workout meals to include in your workout plan:
While water is not a meal, it is an important part of your post-workout meal. Staying hydrated will ensure that your body gets the most out of your workout.
What to eat after workout to lose weight?
During exercise, your body loses electrolytes and water through sweat. Water consumption before, during, and after exercise can help promote performance and recuperation Drink 17-20oz of water two hours before working out, 7-10oz every 10-20 minutes during your workout, and 16-24oz after your workout for every pound you lose due to sweating, according to experts.
Everyone’s water intake requirements will differ depending on:
- How much they perspire
- The type of exercise they engage in
- They are extremely thirsty.
- Other considerations
According to research published in 20174, as little as 9g of milk protein is required to stimulate muscle protein synthesis. Which aids in post-workout recovery.
Other protein-rich dairy products aside from milk include:
- The cottage cheese
- Yogurt from Greece
- The cheese ricotta
A cup of low-fat kefir contains 9.2g of protein5. These proteins aid in new cell growth and repair, particularly in muscle cells. They also contain essential amino acids that can only be obtained through diet.
Researchers discovered in 2007 that milk-based proteins grew more muscle proteins6 after resistance exercise than soy-based proteins.
While both soy and milk proteins help you build and maintain muscle mass, milk proteins promote faster growth of lean muscle mass.
Carbohydrates, proteins, and fats
Each macronutrient is involved in your body’s post-workout recovery process (protein, carbs, and fats). This is why having the right mix of them is critical.
Protein aids in the development and repair of muscles. Consuming enough protein post-workout provides your body with the amino acids it needs to repair and rebuild these proteins. It also gives your body the building blocks it needs to create new muscle tissue.
Among the protein-rich foods are:
- The cottage cheese
- Protein powder derived from plants or animals
- Yogurt from Greece
- Bars with protein
Carbohydrates aid in recovery. When you exercise, your body’s glycogen stores are depleted, and eating carbohydrates afterward helps to replenish them.
Your activity level will determine how much of your glycogen stores are used. For example, your body uses more glycogen during endurance sports than it does during resistance training. If you focus on endurance sports (such as swimming or running), you may require more carbs than someone who focuses on weightlifting.
Consuming 0.5g-0.7g of carbohydrates per pound of body weight after training for 30 minutes will result in proper glycogen resynthesis.
Carbohydrate-rich foods include the following:
- Milk with chocolate
- Yummy sweet potatoes
- Fruits (i.e. banana, pineapple, kiwi, berries)
- Rice Puddin
- Whole wheat bread
- Quinoa and other whole grains
Fats aren’t always a bad thing. Many people believe that eating fat after working out inhibits nutrient absorption and slows digestion. While fat may slow the absorption of post-workout meals. It does not diminish their benefits. For example, studies show that whole milk promotes muscle growth after exercise better than skim milk.
Other research indicates that eating a high-fat meal containing 45% energy from fat after a workout has no effect on muscle glycogen synthesis.
Among the fats are:
- The trail mix (dried nuts and fruits)
- Peanut butter
When Is the Best Time to Eat After a Workout?
If you’ve ever felt completely exhausted after a strenuous workout, you understand why it’s critical to replenish your body with a post-workout snack.
Our bodies expend significant resources to power through a sweat session, and if these resources are not quickly replenished, your body’s ability to recover is jeopardised. The amount of time you need to eat after your workout depends on the intensity of your workout and can range from 15 minutes to 2 hours.
Should You Eat After Working Out?
Yes, if you’re trying to lose weight. You should eat within two hours of your workout, according to Michele. This is for a couple of reasons. First and foremost, workouts burn a lot of calories. They make you hungry, and trying to wait it out will only make it worse and make you more likely to overeat later.
Michele suggests imagining your hunger as a gas tank. If you reach less than a quarter of a tank and begin to approach empty, “We can get ‘hangry.’ We can overeat and make unhealthy food choices.” She explained that the more hungry you are, the less likely you are to be satisfied by healthier, more nourishing foods.
But what if you don’t feel hungry after working out?
You should still eat something, according to Michele. If not immediately after the workout, then within two hours. The hunger will eventually catch up with you. Increasing your chances of overeating and falling out of that critical caloric deficit for weight loss. Furthermore, regardless of how hungry you are. Your body is in intense recovery mode after a workout. It requires fuel to carry out this process.
This is also essential for weight loss. Eating after a workout, particularly protein and carbohydrates, helps to rebuild and repair your muscles. Protein and carbohydrates both help to rebuild your muscles, and carbs replenish your glycogen stores, keeping you fueled and energised for your next workout.
The muscle mass that your body builds with that fuel actually boosts your metabolism. Which means you’ll burn more calories even after you’ve finished your workout and aren’t actively trying to. Depriving your body of fuel after a workout also deprives you of the muscle and metabolic gains. As well as the weight-loss benefits.
Having said that, Michele told POPSUGAR that “ultimately, it’s recommended that you try to eat within 50 minutes after a workout.” “The maximum time is probably two hours. However, the sooner the better.”
Frequently Ask Questions
Q1. What’s The Best Thing To Eat After Workout To Lose Weight?
After your workout, consume a balanced diet of macronutrients. Carbohydrates provide energy, whereas protein is required for strong and firm muscles. And don’t forget about good fats!
If you want to lose weight, try one of the snacks below after your next workout:
PEANUT BUTTER BANANAS
If you’re hungry after ones workout, try a banana including one or two tablespoons of peanut butter. However, make absolutely sure to use pure peanut butter with no added sugar or palm fat. Bananas are packed with carbohydrates, calcium, as well as magnesium. These are necessary for your workout recovery. Peanut butter contains important proteins and fat.
SWEET POTATO AND EGG BAKE
The loaded sweet potato skins are time-consuming to make, but they are well worth it. When you want a snack with a high biological value, combine (sweet) potato and egg. This value indicates how many grammes of protein the body can produce from 100 grammes of dietary protein. Simply eating something with 20 g of protein, for example, does not guarantee that your body will absorb all of it; this is why biological value is important.
Have you tried this fantastic weight-loss snack?
Green soybeans have very few calories: 100 g of edamame has only 125 calories. In comparison, 100 g of chips has approximately 500 calories. In addition, one serving of edamame contains nearly 15 g of protein.
A delicious post-workout meal is a mixed quinoa salad. If you make a little extra, you can have it for lunch the next day. Quinoa, a “pseudo-cereal,” is a vegan protein source. Quinoa contains nearly 15 g of protein per 100 g. Mix in some beans and chickpeas for extra protein.
Protein is abundant in two or three savoury vegetable muffins. And the best part is that you can make a large batch of your post-workout snack ahead of time. You don’t get enough carbohydrates? Merely serve them with a piece of the whole grain bread.
Q2. What should A Woman eat after a workout lose weight?
If you’re a woman trying to lose weight after your workouts. You just finished an hour of shaking through workout , and the last thing you want to do is undo all of your hard work — but skipping a post-workout meal can actually slow your progress and prevent you from sculpting a lean and toned body.
Cottage Cheese and Fruit
If you’re looking for a quick, low-calorie snack that travels well, pair cottage cheese with fresh fruit. It fits easily into a small to-go container and can be stored in an insulated bag with your water bottle, allowing you to eat it as soon as your workout is finished. Cottage cheese is high in lean protein, while fruit is high in complex carbohydrates. To add different types of nutrients to your diet, mix up the fruit each time. To give your cottage cheese an extra boost, add a sprinkle of protein powder. (We recommend combining chocolate protein powder, cottage cheese, and bananas.) Choose this healthier alternative to other sweets like ice cream or frozen yoghurt.
Toast and eggs
This is an excellent breakfast for after a morning workout. Hard boiled eggs, poached eggs, or egg whites on toast are some variations. Protein is provided by eggs, while carbohydrates are provided by toast. For added flavour, experiment with mashed avocado, different spices, or lemon juice. You could also add vegetables, such as tomatoes drizzled with olive oil, or a side of fresh fruit to get some quality carbohydrates.
Smoothie with Nut Butter and Bananas
Bananas are an excellent post-workout snack because they are high in carbohydrates and potassium. Natural nut butters, on the other hand, are a good source of fat. With just a dash of whey protein, you’ve got yourself the ultimate post-workout smoothie.
Q3. What Foods to Avoid After Workout To Lose Weight?
You just finished a fantastic and sweaty workout – excellent work! But working out isn’t everything; what you do afterward is crucial to muscle growth and recovery.
Avoid making the following some mistakes after a workout:
REMEMBER TO HYDRATE
The majority of people are chronically dehydrated. It is critical to drink plenty of water at all times. How much is it? 30-35 ml per kg of body weight per day, plus an additional 500-1000 ml for every hour of exercise. This is especially important if you have a lot of sweat! To improve post-workout recovery, stay hydrated before, during, and especially after your workout.
AFTER YOUR WORKOUT, YOU DO NOT EAT
Do you find it difficult to eat after working out?
Are you attempting to lose weight by restricting your calorie intake? Regardless of the reason, not eating after a workout is a huge mistake. Your energy reserves are depleted, and your body now requires fuel to build muscles and recover.
Try to eat something small about 30 minutes after your workout. A protein-carbohydrate combination is the best option. Try one of these post-workout recipes or these loaded sweet potato skins.
AFTER A WORKOUT, YOU EAT TOO MUCH
When you get home from your workout, you want to eat everything you see. A weight-loss strategy can be derailed if you do not properly fuel your workouts.
When you get hungry during a workout. It usually means you’re not properly fueling your workout. Finishing workouts without feeling hungry reduces the likelihood of overeating afterward.
FORGET TO STRETCH
Your warm-up and cool-down periods are part of your workout. When you treat your muscles well and devote time to post-workout recovery stretching, they will respond much better.
MISSED OUT ON WASHING YOUR SPORTS CLOTHES
It can be tempting to remove sweaty sports clothes as soon as possible and clean up. The clothes could be on the floor or, even worse, balled up in the laundry basket.
Wash your clothes as soon as possible to prevent bacteria from growing into them and causing them to stink. If left too long, the clothing material will always smell bad and perform poorly.
Consider the environment and hang clothes to dry until you have enough to justify a load of laundry.