Best Post Workout Meal For Weight Loss And Muscle Gain

best post workout meal for weight loss

What is the best post-workout meal for weight loss? I am sure you already had good training, took a shower, and went home. After about two hours, you prepared yourself a good meal or not at all. You probably know this situation.

In fact, there are many athletes who adhere to this scenario. But this way is wrong since it omits a very important meal immediately after training (the PWM – Post-workout meal).

It is not only important to eat in order to maintain, regenerate, and increase muscle mass.  It is important what you eat, how you eat, and when you eat. And a post-workout meal is the most important meal of the day.

Muscles deplete levels of glycogen (blood sugar) after intensive and high-quality training. Glycogen drops dramatically and muscle catabolism begins. The only way to stop this negative process and to start the anabolic (muscle building) process is to consume nutritional elements that your body needs after training.

Best Post Workout Meal for Weight Loss

Experts say that a person should eat a post-workout meal 30-60 minutes after training. For each kilogram of body weight, a person should consume at least 0.8 grams of carbohydrates, and somewhere between 0.2 to 0.4 grams of protein.

A man who has 160 pounds should eat 65 grams of carbohydrate and between 16 and 32 grams of protein. And which food has a perfect combination of carbohydrates, protein, and minimum fat? Let’s see a few good examples that you can implement in your post-workout meal.



You can prepare hummus as your post-workout meal. It is an ideal substitute for meat because it is an important source of protein as well as carbohydrates. Spread it on the whole wheat bread or rice wafers. It is a light meal which will give you a lot of energy back.

Chicken with Rice

Lean chicken meat is known as an ideal source of protein and other important substances, such as niacin (also known as vitamin B3). It is essential for the metabolism of carbohydrates. And although brown rice is generally more suitable than white, it is important that you eat foods with a high glycemic index after a workout.

Such foods will quickly fill your muscles with the necessary materials. Add little vegetables and this delicious meal will help you with regeneration and muscle growth for sure.

Almond Butter on Whole Wheat Baguette

While whole wheat baguette is an important source of calories, the almond butter has a bomb of vitamins and minerals, especially potassium, an electrolyte that is needed for muscle contraction.

It is true that there are fatty acids in the butter, but mostly unsaturated. They help to maintain the testosterone amount in the body. Testosterone is essential in the binding of simple proteins into complex proteins, which are important for muscle growth and weight loss.

Dry Fruit and Nuts

dry fruits and nuts

Sometimes we can’t prepare a proper meal immediately after training. Dry fruits with nuts are an ideal combination as a post-workout meal. You will get generous amounts of protein from nuts and the right amount of sugar of dried fruit.

Simple carbohydrates (sugar) are easily digestible and will quickly replace the lost glycogen, which is important for muscle growth.

Tuna and Whole Grain Crackers

The combination of tuna and whole wheat crackers is a great meal due to the ratio between the protein and carbohydrate. Tuna contains little fat, but it is full of protein and, more importantly, the omega-3 fatty acids. Avoid mayonnaise and add a mustard or lemon juice instead.

Salmon with Mashed Potatoes and Salad

Salmon with Mashed Potatoes and Salad

The next meal is one of the best post-workout meal for weight loss. The salmon is full of protein and omega-3 fatty acids similar to tuna. In combination with mashed potatoes (food with a high glycemic index), the body will obtain the right dose of protein and glucose.

If you have the time and a will for experimentation, you can replace conventional potatoes with sweet potatoes, which are full of vitamins and minerals. A salad with a few drops of olive oil can enrich the taste furthermore.

Oat Flakes in a Skimmed Milk

Oat flakes are very popular in athletes because they are full of protein and good carbohydrates, and unsaturated fatty acids. You can add fruits due to vitamins, minerals, and antioxidants. The milk with low-fat content (up to 1.5%) can be an easily digestible source of casein and branched protein.

Fruit Smoothie

fruit smoothie

I am sure that you already prepared yourself a smoothie before. It can be a mixture of fruit, juice, yogurt, and other ingredients. It’s a real vitamin bomb in the first place and very easily digested. It goes quickly into the blood, and you can take it with you wherever you go.

The best smoothie should include fruits with a high glycemic index, such as mango or melon, yogurt or low-fat milk, and bananas. You can add some protein powder and seeds into the smoothie. This is a smoothie that will satisfy even the most demanding muscles.

Spinach Omelette

Egg whites are the most ideal food for the muscles of all the foods as they contain 80 % of protein and about 8 % of carbohydrates. Egg proteins are regarded as the “gold standard” and have the highest biological value of all foods.

Egg proteins have the most effective impact on muscle growth. Eggs in combination with spinach represent one of the best meals that you can eat after a workout. Spinach contains a lot of iron and phytosterols.

Don’t Miss Your Post-Workout Meal

If you thought that it is best to eat nothing after a workout to lose weight; you were mistaken. It doesn’t mean that you will lose weight faster, but quite the opposite. If you won’t eat after a workout; you won’t achieve the expected results.

Without a post-workout meal, your basal metabolic rate will decrease. This means that the body is engaged with the reserve. The body will use your muscle mass instead of fat, which is something you don’t want. Remember, if you want to lose weight and gain muscles you should eat a rich and healthy meal after exercise. And what is the best post-workout meal for weight loss? Use my meal suggestions!

About Vania Pinteric 351 Articles
I am a young woman who has an interest in what nature has to offer. With the proper mindset and actions, you can heal your body and stay healthy. I am giving you solutions about different health issues that you could face. Feel free to explore the site and find the help you need.

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