What Should You Eat After You Workout – Because a balanced diet is just as important as healthy fats, the timing of your fat intake is something to consider to optimize your performance in the gym.
So, should you eat fat after exercise? Limiting fat intake after exercise is a good idea in terms of post-workout recovery. Fat slows down the digestion of food, which can delay the delivery of protein and glucose to your muscles after exercise. Ideally, you should not exceed 15-20 grams of fat in your post-workout meal.
What Should You Eat After You Workout
Post-workout fat burning tolerance varies from person to person, depending on fitness goals, body composition, number of workouts per day, and overall training intensity. We’ll go into more detail below.
The Gym Starter
If your goal is to build muscle, you want your body to go through muscle protein synthesis as efficiently as possible.
When it comes to muscle building, prioritizing protein after exercise is important for increasing muscle fiber size and strength.
According to the latest literature, consuming fast-digesting carbohydrates and fast-digesting proteins (such as whey protein powder) post-workout is optimal for muscle recovery and triggers the body’s anabolic (muscle-building) response.
Fat slows down the digestion of food, so essential anabolic nutrients pass more slowly to your muscles.
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Slowing down digestion and keeping you fuller for longer is great for following a low-calorie diet, but the same can be said for post-workout nutrition.
So when you eat fat post-workout, you’re taking up stomach bulk that should be reserved for more important post-workout nutrients (carbs and protein).
For example, if you weigh 180 pounds (80 kg), you should aim for 64 to 80 grams of carbs, 16 to 32 grams of protein, and less than 20 grams of fat post-workout.
Maintaining these macronutrient goals can ensure that post-workout meals or snacks do not contain too many fat calories or interfere with recovery by consuming more fat than necessary.
What Post Workout Nutrition Looks Like
Restricting fat to a maximum of 20 grams in your post-workout meal will not delay nutrient delivery to your muscles.
As long as you don’t eat junk food post-workout or eat anything that contains nuts, seeds, or cheese, you’re not at risk for more than 20 grams of fat.
For example, most whey protein supplements contain between 1 and 3 grams of fat per scoop. So, even if you consume 2 scoops of whey protein post-workout, you’re still within your fat limit. If you don’t mix it with water (not milk) it will increase the fat content.
Make sure you’re tracking your fat intake by looking at an ingredient panel or using an app like MacroFactor. 20 grams of fat looks like 2 tablespoons of peanut butter, ½ small avocado, and 3 egg yolks.
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Spacing between your post-workout meal and your next big meal allows you to efficiently deliver carbs and protein to your muscles without getting bogged down in a high-fat meal.
3. If you exercise more than once a day, keep your post-workout meal or clear carbs and protein shakes.
If you train twice a day or have less than 8 hours between training sessions, keeping your post-workout meal to only protein and carbohydrates gives your body optimal time to recover and replenish its glycogen stores, providing the same amount of energy. can supply the body. next workout
Energy bars are a great on-the-go snack. However, some can pack up to 30 grams of fat if you’re not careful. By choosing a protein-focused bar, you can keep the fat under control.
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Here are three protein bar options that are under 20 grams of fat and are ideal post-workout.
If you’ve exceeded your fat intake, check out my article What Happens If You Go Over Your Macro Macros to find out what to do next.
Or, if you’re struggling to get enough protein but keep your fat intake low, check out my article How to Increase Your Protein Without Gaining Fat.
If you want to bulk up, check out our list of the best high-calorie, low-saturation foods.
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Brenda Peralta is a Registered Dietitian and Certified Sports Nutritionist. In addition to being her author, she reviews hundreds of articles posted on her website to ensure the accuracy and consistency of her information.
We are a team of athletes, nutrition coaches and registered dietitians who love to share our passion for exercise and healthy eating. Wondering what to eat after a workout to maximize fitness results? Cat Kom, fitness expert and founder of SWEAT onDemand Studio Cat Kom, provides the definitive list of what to eat post-workout and why.
Hey friends, another great guest post today! This fitness nutrition post was written by Cat Kom, personal trainer and founder of SWEAT onDemand Studio. She writes about foods that are perfect for post-workout nutrition and bonuses.
She added a few notes throughout the post, along with links to some recipes and helpful tips for recharging after a workout! Let’s get ready to dive.
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With three kids and a coach, I understand having a full-time job. After a hard day at the gym, there’s nothing more satisfying than a very heavy meal. But I think you should think of eating after exercise as a process of recharging.
After exercise, the goal is to rebuild muscle, restore glycogen, and prevent waking up with sore muscles. And I can tell right away. Even the most filling heavy foods won’t help with this!
Instead, I’d tell my customers to stick with whole foods. That means using natural, unprocessed, delicious ingredients. All of these are fun stuff.
I like eggs. That’s because eggs can be used in about a million recipes and are a great source of high-quality protein. All you have to do is remove the yolk to lower your cholesterol further than it already is.
What To Eat After You Work Out
Note from Sarah: Check out these easy scrambled egg cups. It takes less than 5 minutes to make!
When clients ask me what to eat after a workout, I recommend whole foods first because they provide amino acids your body can’t make on its own. This is very important when you need to rebuild your muscles.
And salmon is not only an amazing source of protein, but low in fat, nutrients and omega-3 fatty acids.
Note from Sarah: Smoked salmon is a great way to make a nutritious, quick post-workout meal. Make a smoked salmon salad for a quick meal with vegetables!
Before And After Workout Snack Ideas
Chicken is one of the leanest types of meat, high in vitamin B3 and low in saturated fat and calories. Attach it to the breast and don’t forget to remove the skin. Areas like skin and thighs can be fat!
Yes, you still need to replenish your carbs after exercise. The trick is to find high-carb ingredients that give you so much more, like sweet potatoes! Sweet potatoes are a great source of carbohydrates and nutrients like vitamin C and beta carotene.
Sarah’s Tip: Replenish your post-workout glycogen stores by eating a carbohydrate-protein snack within 30 minutes of your workout and eating a regular, healthy meal within 2 hours.
Speaking of naturally sweet flavors, bananas are incredibly rich in potassium and magnesium, two nutrients that are very important for maintaining fluid balance. This means better hydration and a slight energy boost, and is perfect post-workout.
Power Meals That Will Replenish You After An Intense Workout
The ultimate goal is to use these ingredients in healthy and delicious recipes so that you don’t ever deprive yourself of a delicious meal.
But for me, these are at the top of my list when people ask me what to eat after a workout. Not just because it’s incredibly good for you, but because it’s really convenient and easy to make even when you’re completely beaten up.
Sarah’s note: Include rehydration in your post-workout nutrition plan, aiming for a 1:1 ratio of fluid replacement to fluid loss (try to consume the same amount of fluid you lose through sweat). Aim to drink about 16 ounces of water for every pound you lose through sweating while exercising. Add electrolyte if needed!
Cat Kom (ACE cPT) is a renowned fitness expert known for starting a global movement to bring fitness to the masses, regardless of age, ability or skill level. Her online fitness studio, Studio SWEAT onDemand, creates streaming workouts that can be accessed through any internet browser, smart TV, and apps like Roku or Fire TV. Not only is she one of the Huffington Post’s ‘Limited Women Founders’, Cat is known for her passionate trainers and classes involving real people that get real results.
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Sarah Jane Parker is the founder, recipe maker and photographer of The Fit Cookie. She is a Wyoming-based food allergy mom and healthy living blogger. Sarah is also an ACSM Certified Personal Trainer and ACE Certified Health Coach.
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