What to Eat After Your Workout to Lose Weight: 20+ Healthy Ideas

Whether you’re a seasoned athlete or new to working out, you’ve probably heard of the importance of fueling.

Eating a balanced meal or snack after exercising helps replenish energy stores and encourage muscle repair. 

If you’re on a weight management journey, it can be confusing to figure out what to eat after your workout to optimize both recovery and weight loss results. 

Continue reading to learn more about post-workout fueling and how to choose the perfect meal or snack for after exercise. 

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What to Eat After Your Workout to Lose Weight

Proper post-workout nutrition is an important key to fueling your activity level.

What you eat after exercising can also help you reach your weight management goals.

During exercise, your body primarily burns carbohydrates for fuel, partially depleting your glycogen stores.

Additionally, some muscle damage and breakdown can occur.

This is especially true with intense workouts or those lasting over an hour.

A balanced meal or snack can replenish your glycogen stores and help with muscle recovery and growth.

‍Research shows that eating a combination of protein and carbohydrates post-workout can achieve this. 

For weight management, focus on lean protein choices and high-fiber carbohydrates for satiety.

It can also be helpful to include a small amount of healthy fat. 

How much you need to eat after your workout and whether you need a meal or a snack depends on the type, intensity, and duration of the exercise.

Fueling a 30-minute walk, a 45-minute weight-lifting session, and a 3-hour bike ride will all look different. 

Consider working with a registered dietitian to optimize your exercise-fueling food choices and portion sizes for weight management.  

Lean Protein

Including a protein source in your post-workout meal or snack is necessary for muscle repair and growth.

‍Research shows that, over time, an inadequate protein intake before and after exercise can lead to muscle loss, an increased risk of injury, and poor athletic performance. 

Lean proteins are lower in calories and saturated fats, which can help with weight management goals while encouraging muscle recovery.

Choose from lean proteins such as:

• Eggs. 
• Chicken and turkey. 
• Fish.
• Greek yogurt. 
• Cottage cheese. 
• Tofu. 
• Protein powder. 
• Beans and lentils. 

High Fiber Carbohydrates

Carbohydrates are an essential part of your post-exercise fuel.

They help replenish glycogen stores in the muscle and liver. 

High-fiber carbohydrates can support weight management goals by improving satiety and preventing blood sugar spikes. 

Choose from fiber-rich carbohydrates, including: 

• Brown rice. 
• Whole grain bread. 
• Oats. 
• Whole wheat crackers. 
• Sweet potatoes. 
• Whole grain tortilla. 
• Banana. 

Endurance and cardio-based workouts require more carbohydrates afterward than resistance training.

Talk to your dietitian about the right type and amount of carbs for you. 

Healthy Fats

While there is no set guideline for fat regarding post-workout fuel, a small amount of healthy fats can help you feel full longer.

This may help with weight management goals if exercise tends to spike your appetite.  

Healthy fat sources include: 

• Olive oil. 
• Nuts. 
• Nut butters. 
• Avocado. 
• Salmon. 

Healthy Post-Workout Meal and Snack Ideas

If you’re unsure where to start, the following list includes 20+ healthy meal and snack ideas for what to eat after your workout to lose weight.

Remember to consult your dietitian for individualized guidance on portion size, protein goals, and food choices for your post-workout nutrition.

Post-workout snacks: 

• Cottage cheese with whole grain crackers. 
• Banana with peanut butter. 
• Mozzarella cheese stick, whole grain crackers, and fruit. 
• Hummus with whole grain pita. 
• Brown rice cakes with almond butter. 
• Peanut butter protein energy bites made with oats, peanut butter, honey, and protein powder. 
• Protein bar (homemade or store bought with whole food ingredients). 
• Crispy roasted garbanzo beans and nuts.
• Banana protein muffins. 
• Turkey and cheese roll up on a whole wheat tortilla. 
• Tuna salad with whole grain crackers. 

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Post-workout meals:

• Protein smoothie with mixed berries, protein powder, milk, and oats. 
• Yogurt parfait with Greek yogurt, fresh fruit, and granola. 
• Hard-boiled eggs with whole-grain toast and a side of fruit. 
• Overnight oats made with Greek yogurt, milk, chia seeds, and berries. 
• Whole grain toast with peanut butter, banana slices, and hemp seeds. 
• Bean, rice, and cheese burrito on a whole-grain tortilla.
• Avocado toast on whole grain bread, topped with a poached egg.
• Whole grain protein pancakes with nut butter and honey.
• Egg bites made with veggies and served on a whole grain English muffin.
• Mango smoothie bowl made with Greek yogurt and frozen mangoes, topped with nuts and granola.
• Cottage cheese on whole grain toast with cucumber and tomato slices and fresh cracked pepper.
• Baked chicken breast, sweet potato, and asparagus.
• Chickpea salad sandwich on whole wheat bread (filling made with mashed chickpeas, avocado, lemon juice, salt, and pepper). 

What To Avoid Eating After Exercising

Take note of which meals and snacks leave you feeling your best after a workout.

Listen to your body and prioritize foods that keep you feeling energized and satiated. 

To help you feel great after your workout while meeting your weight management goals, try to minimize: 

• Greasy and fried foods. 
• Fast food. 
• Desserts. 
• Sugar-sweetened beverages. 
• Refined grains. 
• Alcohol. 

Timing Your Post-Workout Meal

While your post-workout meal or snack should take place within one to two hours following exercise, eating as soon as possible is optimal. 

Research shows that when carbohydrates are consumed within 30 minutes of completing aerobic exercise, muscle glycogen is replenished 50% faster than when the meal was eaten 2 hours later. 

Studies suggest that consuming protein within two hours of working out helps stimulate muscle protein synthesis.

If you can’t eat a meal right away, consider bringing a snack containing protein and carbohydrates to consume shortly after your workout to start the recovery process.

Other Considerations for Weight Loss Success

Though messages from the media often encourage intense exercise paired with highly restrictive dieting for weight management, research shows that over-exercising with a lack of proper fueling can negatively impact metabolism and hinder weight loss results. 

When a person experiences physiological symptoms related to excessive exercise and underfueling, it’s known as having a relative energy deficiency in sport (RED-S). 

This is more common in athletes and highly active individuals and has been linked with disordered eating and disruptions in:

• Metabolic rate.
• Hormone function.
• Muscle recovery. 
• Bone health.
• Immune function.
• Heart health. 
• Menstruation.  

In addition to focusing on your post-workout fueling, ensure you include a pre-workout meal or snack consisting of carbohydrates and protein.

In some cases, especially with endurance sports, fueling is also necessary during exercise. 

Talk with a registered dietitian to find the balance between adequately fueling your exercise and reaching your weight management goals. 

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Takeaway

Post-exercise fueling helps replenish your glycogen stores and assists with muscle repair and growth.

Combine a high-fiber carbohydrate with a lean protein to optimize recovery and help you meet your weight management goals. 

The appropriate food choices and portion sizes will depend on your workout.

Work with a dietitian for guidance on how to fuel your exercise correctly. 

How a Dietitian Can Help

A registered dietitian can give you personalized post-workout nutrition advice in the context of weight management. 

During your sessions with a dietitian, you may receive counseling on topics including:

• What to eat before, during, and after your workouts. 
• Whether you need a meal or a snack afterward. 
• The amount of protein you need.
• The timing of your pre- and post-workout food.
• Optimizing athletic performance through nutrition.

Find a dietitian specializing in sports nutrition to learn how to meet your weight loss goals while fueling your exercise properly. 

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