Are you looking for a way to lose weight? While it’s true that working out is one of the best ways to burn calories, it’s also important to make sure that you’re eating right. If you’re trying to lose weight, then you should try this simple dinner after workout for weight loss recipe.

It’s a meal that can be made quickly and easily, so you don’t have to spend a lot of time in the kitchen. It’s also delicious! You’ll love how satisfying this recipe is. It will leave you feeling full and satisfied after just one serving!

Right here on Buy and Slay, you are privy to a litany of relevant information on what to eat after workout at night, what to eat after a workout to lose weight and build muscle, dinner after gym for weight loss, and so much more. Take out time to visit our catalog for more information on similar topics.

Dinner After Workout For Weight Loss

When planning for a workout, there’s a lot that goes into it to help you reach your goals.

As part of that effort, there’s a good chance you put a lot of thought into your pre-workout meal. But are you giving your post-workout meal the same attention? If not, it’s a good idea to do so. It turns out that consuming the right nutrients after you exercise is just as important as what you eat before.

To help you optimize nutrition after workouts, here is a detailed guide.

Eating after a workout is important

To understand how the right foods can help you after exercise, it’s important to learn how physical activity affects your body.

When you’re working out, your muscles use up their glycogen — the body’s preferred fuel source especially during high- intensity workouts. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged.

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After your workout, your body tries to rebuild its glycogen stores as well as repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout.

Doing this helps your body:

  • decrease muscle protein breakdown
  • increase muscle protein synthesis (growth)
  • restore glycogen stores
  • enhance recovery

SUMMARY

Getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores. It also helps stimulate new muscle growth.

Protein, carbs, and fat

Each macronutrient — protein, carbs, and fat — is involved in your body’s post-workout recovery process. That’s why it’s important to have the right mix.

Protein helps repair and build muscle

Exercise triggers the breakdown of muscle protein. The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle-protein breakdown.

Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue.

It’s recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout.

However, one study found that eating protein pre-workout and post-workout has a similar effect on muscle strength, hypertrophy, and body composition changes.

Studies have shown that ingesting 20–40 grams of protein seems to maximize the body’s ability to recover after exercise.

Carbs help with recovery

Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.

The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than resistance training. For this reason, if you participate in endurance sports (running, swimming, etc.), you might need to consume more carbs than someone engaging in weightlifting.

Consuming 0.5–0.7 grams of carbs per pound (1.1–1.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen resynthesis.

Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time.

Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis.

Try consuming the two in a ratio of 3 to 1 (carbs to protein). For example, that’s 40 grams of protein and 120 grams of carbs.

Eating plenty of carbs to rebuild glycogen stores is most important for people who exercise often, such as twice in the same day. If you have 1 or 2 days to rest between workouts, this becomes less important.

Fat is not that bad

Many people think that eating fat after a workout slows down digestion and inhibits the absorption of nutrients. While fat might slow down the absorption of your post-workout meal, it will not reduce its benefits. For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk.

Moreover, another study showed that even when ingesting a high fat meal (45% energy from fat) after working out, muscle glycogen synthesis was not affected.

It might be a good idea to limit the amount of fat you eat after exercise, but having some fat in your post-workout meal will not affect your recovery.

SUMMARY

A post-workout meal with both protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3 to 1 (carbs to protein) is a practical way to achieve this.

The timing of your post-workout meal matters

Your body’s ability to rebuild glycogen and protein is enhanced after you exercise.

For this reason, it’s recommended that you consume a combination of carbs and protein as soon as possible after exercising. In the past, experts recommended eating your post-workout meal within 45 minutes, as a delay of carb consumption by as little as 2 hours after a workout may lead to as much as 50% lower rates of glycogen synthesis.

However, more recent research has found that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to as many as several hours.

Additionally, if you consumed a meal rich in whole carbs and protein perhaps an hour before exercising, it’s likely that the benefits from that meal still apply after training.

Additionally, recovery is not just about what you consume directly after working out. When you exercise consistently, the process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 3–4 hours.

SUMMARY

Eat your post-workout meal soon after exercising, ideally within a few hours. However, you can extend this period a little longer, depending on the timing of your pre-workout meal.

Foods to eat after you work out

The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout. Choosing easily digested foods will promote faster nutrient absorption.

The following lists contain examples of simple and easily digested foods:

Carbs

  • 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

Protein

  • animal- or plant-based protein powder
  • eggs
  • Greek yogurt
  • cottage cheese
  • salmon
  • chicken
  • protein bar
  • tuna

Fats

  • avocado
  • nuts
  • nut butters
  • seeds
  • trail mix (dried fruits and nuts)

Sample post-workout meals and snacks

Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise.

Here are a few examples of quick and easy meals to eat after your workout:

  • grilled chicken with roasted vegetables and rice
  • egg omelet with avocado spread on whole grain toast
  • salmon with sweet potato
  • tuna salad sandwich on whole grain bread
  • tuna and crackers
  • oatmeal, whey protein, banana and almonds
  • cottage cheese and fruits
  • pita and hummus
  • rice crackers and peanut butter
  • whole grain toast and almond butter
  • cereal with dairy or soy milk
  • Greek yogurt, berries and granola
  • protein shake and banana
  • quinoa bowl with sweet potatoes, berries, and pecans
  • whole grain crackers with string cheese and fruit

Make sure to drink plenty of water

It is important to drink plenty of water before and after your workout. When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results.

During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance.

It’s especially important to replenish fluids if your next exercise session is within 12 hours. Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.

SUMMARY

It is important to get water and electrolytes after exercise to replace what was lost during your workout.

The bottom line

Consuming a proper amount of carbs and protein after exercise is essential.

It stimulates muscle protein synthesis, improves recovery and enhances performance during your next workout.

It is important to not go much longer than a few hours before refueling with a meal or snack.

Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.

What To Eat After A Workout To Lose Weight And Build Muscle

The following are examples of foods and compounds that help the body to absorb nutrients quickly and speed recovery.

Dairy protein

According to researchTrusted Source published in 2017, as few as 9 grams (g) of milk protein may be enough to stimulate protein synthesis in the muscles, aiding in recovery after exercise.

Other than milk, dairy products rich in protein include:

  • Greek yogurt
  • ricotta cheese
  • cottage cheese
  • kefir

In fact, a 1 cup serving of low-fat kefir contains 9.2 gTrusted Source of high-quality protein. These proteins can repair new cells, especially those in the muscles. These proteins also contain all of the essential amino acids, which are only available through the diet.

In 2007, some researchers found that milk-based proteins are more effectiveTrusted Source than soy-based proteins at promoting the growth of muscle proteins after resistance exercise.

The researchers concluded that while both milk and soy proteins help a person to maintain and build muscle mass, milk proteins were more effective at supporting the quick growth of lean muscle mass.

Eggs

Results of a study from 2017Trusted Source suggested that consuming whole eggs after resistance exercise resulted in more protein synthesis than consuming egg whites with the same protein content.

The researchers concluded that the nutrients in the yolk helped to stimulate the muscles more effectively.

Omega-3 fatty acids

ResearchTrusted Source from the Washington University School of Medicine suggests that supplementation with omega-3 fatty acids helps to boost the synthesis of muscle proteins and increase the size of muscle cells in healthy young and middle-aged adults.

Fatty fish, including salmon, are rich in omega-3 fatty acids. Tuna also contains high levels of the fatty acids, and about 6 ounces (oz) of tuna packed in water contains 41.6 g Trusted Source of protein and 5.4 g Trusted Source of fat.

Other evidence shows that oil drawn from fatty fish may help to reduce muscle soreness after resistance training. A study from 2016 found that consuming 6 g of fish oil every day for 1 week before beginning resistance exercise resulted in reduced muscle soreness.

Carbohydrates

young woman drinking water whilst out running
Staying hydrated is essential when exercising.

Consuming carbohydrate-rich foods may be the best way to reduce the decreases in immunity that can occur after exercise.

Consuming carbohydrates as part of a post-workout snack also helps to promote glycogen storage.

Sweet potatoes, grains, and fruits can contain high levels of healthful carbohydrates, as can quinoa.

Quinoa is gluten-free, classified as a pseudocereal, and usually consumed as a grain. It is high in fiber and rich in protein, with 1 cup providing 8.14 g Trusted Source.

Also, quinoa has a low glycemic index, making it an excellent choice for people who regulate their blood sugar.

Herbal tea

The nutrients and chemical compounds in herbal teas, especially yerba mate, may help the body process carbohydrates and protein effectively.

Authors of a studyTrusted Source from 2016 compared the effects of yerba mate to water after exercise. The participants who drank yerba mate recovered strength faster in the 24 hours that followed a workout.

In 2012, researchers found that mice administered yerba mate extract were able to metabolize more quickly and expend more energy than those who did not.

Water

It is essential to drink plenty of water before, during, and after a workout. Staying hydrated ensures that the body gets the most benefit from exercise.

The body loses water and electrolytes Trusted Source while sweating, so drinking water during and after a workout promotes performance and recovery.

Everybody varies in the amount of water they need, depending on the type of exercise, how much they sweat, how thirsty they are, as well as other factors.

The importance of the post-workout snack

During exercise, the muscles use up stored glucose, called glycogen, and levels become depleted.

Endurance sports, such as running, use up more glycogen than resistance activities, such as weightlifting. Another effect of exercise is that the muscles develop small tears.

Getting the right nutritional balance after exercise restores energy levels and reduces fatigue, helping the body to repair muscles and build strength for future workouts.

Proteins, carbohydrates, and healthful fats are all essential for the body’s recovery.

Protein

Exercise supports muscle growth, but the body can only build upon existing muscles if they recover after each workout.

Consuming protein after exercise helps the muscles to healTrusted Source and prevents the loss of lean mass. Lean mass contributes to a muscular and toned appearance.

Carbohydrates

Carbohydrates are macronutrients that help the body to recharge and restore its fuel supply.

Anyone who exercises more than seven times a week should consume plenty of carbohydrates, as they quickly replenish glycogen levels.

What about fat?

Many people believe that consuming fat after exercising slows digestion and the absorption of nutrients. For some types of fat, this may be true.

However, there is little information about the post-workout effects of fat calories. It may be a good idea to limit fat intake after exercise, but low levels of fat are unlikely to inhibit recovery.

Takeaway

Consuming carbohydrates, proteins, and some fats after exercising helps to encourage muscle protein production, and promote recovery with the best results.

Arrange to eat a snack as soon as possible after a workout. Also, remember to replace fluids and electrolytes by drinking water before, during, and after exercise.

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