What To Eat When You Workout Everyday – It provides some great healthy post-workout snack options to fuel your muscles after a workout. Lots of delicious and clean foods to try!
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What To Eat When You Workout Everyday
I apologize for taking so long figuring out what to write next; it feels very personal most of the time. I think we talked about my relationship with food, clean eating and weight loss. This time I wanted to bring you something educational! So I thought it would be fun to dive into some healthy options for what to eat after a workout. ready?
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When I started exercising regularly in 2008, I focused on cardio and burning as many calories as possible. Riding the elliptical used to be the most BORING thing on the planet, but I was too scared to take a group fitness class or even touch free weights. Even though I’ve lost weight with cardio, I’ve also lost a ton of muscle. I would work out for 45 minutes then go home and eat absolutely junk food. I literally had ZERO idea what I was supposed to eat or HOW I was supposed to eat. And with so many “diets” out there, it sure can be confusing!
When I wasn’t seeing the results I was looking for, I finally decided to do some research that changed my entire approach to post-workout nutrition. Another great asset was my uncle who happens to be a personal trainer; he helped me figure out what I should eat based on my personal goals.
Usually within 30 minutes! within 45 minutes at the latest. A post-workout snack helps restore energy to your muscles and repair any muscle damage. I don’t want to get all scientific on you, but the “Journal of Applied Physiology” reported that if you wait just two hours after your workout to eat, your ability to rebuild muscle drops by a whopping 50%.
I usually eat something like 200 calories, then 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 throughout my exercise history.
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Apples and Peanut Butter. Because apples are the best snack. They provide energy, fiber and a sweet crunch. Pour in a spoonful of peanut butter and make a great snack.
Mixed trail/granola. Granola is wonderful because it provides healthy fats, carbohydrates (from oats), fiber, and a good source of protein. Try my coconut oil superfood granola mixed with 1/2 cup Greek yogurt.
Vegetable omelette. You really can’t go wrong with eggs. I love 1 egg and 2 egg whites mixed with a variety of greens. A great option is my Veggie Egg White Breakfast Muffins.
Greek yogurt with fruit. If you’re going to eat Greek yogurt, aim for the organic version. And you don’t always have to reach for fat-free! Try low-fat Greek yogurt with fresh fruit or banana.
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Cheese and crackers. I’m not a huge cheese lover like some people I know, but if you are, then it’s a great time to put on some cheese! Eat an ounce of cheese with some whole-grain crackers.
Protein shake or fruit smoothie. I usually make a smoothie with a scoop of protein powder, fresh fruit, some nut butter, and almond milk. This healthy strawberry protein shake is one of my favorites!
Toast with peanut butter and banana. YES. Probably one of my favorite post-workout treats because… PEANUT BUTTER, ugh. Opt for 1 slice of whole-wheat toast, 1 tablespoon of nut butter, and half a banana. If you’re looking for a nut butter recipe, try my Vanilla Almond Butter.
Hummus and pita bread. Who says your snacks have to be simple? Grab a scoop of healthy fiber and protein-packed hummus and some pita chips for something tasty, satisfying, and delicious. My favorite recipe is my White Bean Garlic Basil Hummus (plus he shows you how to make your own pita chips!).
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Cheese and avocado toast. Yes please! Healthy fats, proteins and whole grains are the perfect treat to refuel. I love Dave’s or Ezekiel’s bread for toast.
Cottage cheese and fruit. Another great option is cottage cheese and fruit. I usually eat a banana, cottage cheese and add a pinch of cinnamon on top. Literally the strangest and most amazing creation on this planet. Or, if you work out early in the morning and want a treat for breakfast, try my Oatmeal Pancakes!
Whole grain cereals with skimmed milk. For a quick snack, try a bowl of your favorite low-sugar cereal with almond or skim milk. If you can’t have regular milk, try almond milk mixed with 1/2 scoop of vanilla protein powder!
Energy bar/chews/balls. Energy bars are the ultimate in pleasure. Even better, you can make your own! Lately, I’ve been really loving these Oatmeal Peanut Butter Energy Bites.
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I hope you enjoy this little guide to post-workout snacks. I’d love to know what 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. kiss Kiss!
Disclaimer: I am not a nutritionist or dietitian, but I have referred to scientific journals and articles while writing this post. Use your best judgment in nourishing your body or consult your doctor/personal trainer/nutritionist if you have
Join AK email list and get my brand new FREE Easy & Nutritious 7 Day Meal Plan delivered to your inbox. Replenishing the body with nutritious calories is an important part of maintaining the energy needed to move. But can choosing a post-workout snack really help you get more out of your workout?
Yes, post-workout nutrition (and the food you eat throughout the rest of the day) definitely affects how your body responds to physical activity and what your body is capable of doing, says Terence Boateng , RD, a board-certified nutritional physiologist and consultant nutritionist. in private practice in Toronto.
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He thinks of your body as a racing car. “When that car hits the track at high speed, it’s going to need a lot of fuel to keep going,” he explains. “Similarly, our bodies will burn carbohydrates and fat during exercise, so making efforts to refuel after a workout is important to replenish the tank.”
For most people who don’t get an excessive amount of exercise or training, getting enough food is more important than what you eat when it comes to exercise, says Ashley Leone, RD, CDE, a Toronto-based sports nutritionist and owner of the Gazelle Nutrition Laboratory. “For recreational athletes, protein distribution throughout the day, enough protein and enough carbohydrates are more important.”
That means you have to eat enough calories to sustain exercise, she adds. Not getting enough calories can stunt muscle growth or leave you with too little energy to fully exercise.
“Make sure you’re meeting your protein needs,” Leone adds. Protein allows muscles to grow and get stronger. Sufficient after exercise and throughout the day. According to the Mayo Clinic, people who exercise regularly should consume 1.1 to 1.7 grams (g) of protein per kilogram of body weight per day, depending on how much and what type of exercise you get.
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If you’re snacking after your workout, instead of eating a full meal, aim for a combination of carbohydrates and protein to help replenish your energy stores, as they provide the long-lasting energy your body needs. needed to repair the muscles you just worked out.
Waiting for your next meal can lead to feelings of lethargy and fogginess if you’ve just been exercising longer or harder, Boateng says.
Finally, don’t forget to hydrate yourself with water. Not only is it important to replace any fluid lost through sweat, but it helps restore blood volume. Exercise can lead to loss of water (sweat) and consequently to a decrease in blood volume. “If we don’t supplement, less oxygen and sugar can travel to the brain and other organs, causing dizziness, fatigue and more,” Boateng explains.
Or she tries another canned fish. “This combination contains carbohydrates, protein and sodium, which often need to be replenished post-workout,” says Boateng. He chooses whole-grain crackers for even more nutritional value.
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Greek yogurt is packed with protein that helps the body recover, repair and rebuild, says Boateng. “The calcium in yogurt is a tool for muscle growth,” he adds. Berries naturally sweeten yogurt and add just the right amount of carbs to the mix.
A blend of frozen strawberries, blueberries, bananas, cinnamon, and yogurt offers similar benefits to berries and yogurt with added potassium (from bananas). Potassium is lost when we sweat and needs to be replaced, Boateng says.
“Eggs are high in protein but low in calories,” says Boateng. “Whole grains provide the necessary carbohydrate macronutrients. They are also rich in essential nutrients such as fiber, B vitamins and minerals that aid recovery.
This nutritious snack offers lean protein (turkey), more protein from cheese and nutrient-dense carbohydrates, says Boateng. “These are all key components of the refueling process.”
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A protein bar can be
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