The Best Things to Eat Post Workout

It’s hard to know what you should eat after you exercise, especially because what you put in your mouth post workout could be the most important meal of your day.   And I’m not saying that to make you second guess everything you eat, but the truth is, you have to align your eating with your goals. The last thing you want to do is jeopardize your progress by eating something that doesn’t line up with what you’re trying to accomplish. 

So, essentially, aside from the water we should drink during and after, the first thing we should all consume post workout is protein. 

And when I say “workout”, I’m referring to an intense exercise like weight lifting or HIIT (high intensity interval training).  You do not need to follow the same recommendations after mild exercises like walking.  I recommend waiting about ½ hour (but no more than 2 hours) before eating.  Protein shakes are my go-to post workout meal.  The protein in liquid form is most soluble and easily digestible:  it doesn’t take hours to process like solid forms of protein (i.e. Chicken, beef, eggs, etc.).

Furthermore, what you add to your protein is dependent on your goals.  If your goal is primarily to lean out and burn fat, then you shouldn’t pair anything with your protein.  Drinking a good quality protein shake post workout will help your body release insulin and improve its fat burning potential.

However, if your goal is to lose fat and build muscle, your meal will be different.

During intense exercise, you body uses glycogen for energy (and takes it primarily from muscle).  To build muscle, it is important to restore the glycogen (carbs) that was used during your workout.  Therefore, you will need to add carbs to your protein.  Think along the lines of a protein shake with some fruit in it. 

Hate protein shakes?  No worries.  You can still have other sources of protein and not reduce your chances of success

Below are a few meal suggestions that are best suited to your personal goals:

For Fat Loss:

  • Vanilla protein shake with water (or coffee) and cinnamon (tastes like oatmeal cookie😊)
  • 2 hard boiled eggs with either turkey sausage or turkey bacon
  • Plain Greek yogurt (add cinnamon for flavor)
  • Deli chicken with green veggies
  • BCAA’s (Branched Chain Amino Acids). Add to your water.  Not required, but great for muscle repair and staving off cravings).  I like Ideal Fit lemonade!

For Fat Loss and Muscle Building:

  • Vanilla protein shake with water (or coffee) and  ½ banana or berries (I like to add a tsp. of plain Greek yogurt)
  • 2 hard boiled eggs with 1 slice of whole grain or sprouted bread
  • Plain Greek yogurt with a drizzle of honey or berries
  • Deli chicken with an apple or a few slices of melon
  • BCAA’s (Branched Chain Amino Acids).  Add to your water. Not required, but great for muscle repair and staving off cravings).  I like Ideal Fit lemonade!

Your goals will determine your diet, and your diet will determine your potential for reaching those goals. Consume foods and beverages that are in line with your vision and you’ll be that much closer.

Hoping you found this information useful.  Feel free to reach out to me on Facebook @ Evelyn LeVasseur Fitness or Instagram @evelyn_levasseur_fitness with comments or questions.

Keep it burnin’


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