Post Workout Foods For Weight Loss

When you want to lose weight, it’s important to eat the right things. It would help if you did not starve yourself of nutrients but ate healthy food that will help you burn calories.

It is also important to make sure that you are eating after a workout because then your muscles will have more energy, work hard, and burn more calories.

post workout foods

Your body uses all its energy during workouts. You need to eat the right food to have energy for your body when you work out.

Some people worry about what they should eat before a workout, but it is also important that you eat after a workout.

You want to make sure that you are eating enough of the right foods so that your muscles will recover and grow stronger from the workouts, which means getting slimmer and losing weight around your stomach and waistline.

Why is Post Workout Meal Important in Weight Loss?

Exercising makes your muscles use up their glycogen stores for energy. When you are done, the glycogen levels in your muscles go down. Your muscles also break down proteins that they need to rebuild themselves. To find out which foods make your body feel good after exercising, you must first understand how exercise affects your body.

After you work out, your body tries to rebuild itself. It gets its “glucose” levels up and builds muscle proteins. That is why it is important to eat the right kinds of food after a workout so that you can make your body’s job easier.

Post Workout Foods For Weight Loss

To help your body recover from exercise and to lose weight, you need to eat food with carbohydrates and protein.

Carbohydrates can help to refill the body with glycogen levels that were lost during exercise. Protein can provide amino acids for rebuilding muscle proteins and building new muscles for your own muscles.

It is recommended that you eat proteins and carbohydrates within 45 minutes after a workout. The best ratio for these two things is 3:1. This helps your body get healed after a workout. You need to keep your metabolism strong when you work out because this might help with weight loss.

The most important thing to do after a workout is to eat. Some foods are better for you than others. Eat things that your body can digest quickly and easily. Here are some easy-to-digest foods:


  • Sweet potatoes
  • Chocolate milk
  • Quinoa and other grains
  • Fruits (such as pineapple, berries, banana, kiwi)
  • Rice cakes
  • Rice
  • Oatmeal
  • Potatoes
  • Pasta
  • Whole-grain bread
  • Edamame


  • Animal- or plant-based protein powder
  • Eggs
  • Greek yogurt
  • Cottage cheese
  • Salmon
  • Chicken
  • Protein bar
  • Tuna

Foods to Avoid:

  • Spicy Food
  • Fried Food
  • Carbonated Drinks
  • Coffee
  • Sugary Juices
  • Fast Food
  • Raw Veggies
  • Beans
  • Alcohol
  • Desserts

Post-Workout Meal Recipes Ideas

  • An omelette with avocado spread on toast
  • Oatmeal with almonds, whey protein, and banana
  • Hummus and pita
  • protein shake and banana
  • Quinoa bowl with sweet potatoes, berries, and pecans
  • Whole-grain crackers with string cheese and fruit
  • Rice crackers and peanut butter
  • Whole-grain toast and almond butter
  • Cereal with dairy or soy milk

Bottom Line

Drink plenty of water before and after your workout. When you are properly hydrated, this helps to make sure that your body is working efficiently.

The more water you drink, the less chance there is for dehydration. It’s especially important to replenish fluids if your next exercise session is within 12 hours.

This might mean drinking an electrolyte drink or just plain water, depending on how hard you worked out today and what time it will be when you work out again tomorrow morning.

When you exercise, it is important that you eat some carbs and protein. Doing so will help your muscles recover faster and might even make the next workout more productive.

You should not wait too long after an exercise to eat. If you do, then your body might not be able to take care of everything it needs in order to recover properly.

Finally, drink enough water and electrolytes if possible, after exercising.


About Jessica J, M.D

Written & reviewed by Dr. Jessica J. Follow me on Pinterest & LinkedIn.