Often, when you’re trying to lose weight, you are watching what you eat and you are working out to burn calories. But exercise makes you hungry. That may have you wondering, “what should I eat after my workout that won’t wreck my diet?”
The answer may surprise you!
Nutrients to Eat After My Workout
If there’s any time to eat carbs when you’re trying to lose weight, it’s right after your workout. Post-exercise, your body is still burning calories for about 30 minutes. This post-workout window is the perfect time to refuel with macronutrients like:
- Carbs
- Protein
- Water
Stick to a regular portion size and be sure to stop refueling 30 minutes after your workout.
Best Post-Workout Snacks or Meals
Rather than get your carbs through junk food, make sure your post-workout snack is full of nutritious sources of carbs and protein.
Mix and match post-workout snacks like:
- Bananas
- Peanut Butter
- Chocolate milk
- Eggs
- Sweet potato
- Yogurt
- Quinoa
- Healthy shakes
- Nuts
If you’re going to eat a meal right after your workout, stick to lean meat, healthy veggies like peppers or edamame, and a nutritious grain like quinoa. You don’t have to eat tiny portions, but you should eat slowly to stay aware of how full you feel. When you stop feeling hunger, stop eating and let your body use the fuel you’ve already given it.
Balancing Fitness with Dieting
Besides eating healthy after burning calories, you must be sure to drink a lot of water. Staying hydrated is part of giving your body what it needs to both recover from a workout and to lose weight healthily.
Other factors you’ll need to consider in order to know what to eat after a workout and still lose weight include:
- The time of day you’re working out. Eat more carbs if it’s a morning workout and your first meal of the day. Plan healthy to-go snacks if your workout is during a part of the day when you’re on the run.
- What kind of exercise you’re performing. When you focus on lifting instead of cardio, your post-workout window for carbs and protein increases to two hours.
- How healthy your diet is in general. If your diet in general isn’t healthy, then changing only what you eat post-workout won’t help with weight loss.
When you’re tempted to refuel after exercising by eating whatever sounds good and convenient, keep in mind that you don’t want to undo all that work you’ve just done. Be mindful of what you eat. Plan your post-workout food ahead of time. Stay on track! Weight loss is possible, even when you’re dripping with sweat and hungry.
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