I’m sharing a real conversation with a client to better illustrate the message of this post: You should eat after a workout. It’s important to understand when and what to eat. In this article, we’ll break down what to eat after a workout to help restore energy and achieve better results.
Post-workout nutrition plays a key role, especially after strength training. Let’s explore how to eat properly after exercising to maintain energy and improve physical fitness.
Client Conversation: Post-Workout Nutrition
Woman, 45 years old. Goal: weight loss and preparation for menopause. Name changed.
— Natalia, you do strength training 2–3 times a week. Are you seeing results?
— No, unfortunately, I don’t see any results yet. I’ve been working out since the fall with a trainer.
— Tell me, Natalia, what do you usually eat after your workouts?
— I usually drink coffee and try not to eat after my workout. I wait until lunch, which is 2–3 hours later.
— Does your trainer know you don’t eat after training? What does she say?
— Yes, she knows. She hasn’t said I need to eat.
The end.
Just remember: you need to eat after a workout.
Why eat?
To restore energy, boost protein synthesis, and minimize muscle breakdown — in other words, to create the conditions necessary for muscle growth, which is the main goal of strength training.
What to Eat After a Workout
If Weight Loss Is Not Your Goal
After cardio training (if weight loss is not the goal), it’s important to consume foods rich in protein and carbohydrates to support muscle recovery and replenish energy stores. It’s recommended to:
✔ Within 30–60 minutes after your workout, consume 20–30 grams of protein, such as:
- Lean meats (chicken, turkey, veal)
- Fish
- Egg whites
- Cottage cheese (if tolerated)
- Protein shake
✔ 1.5–2 hours after training, add slow-digesting carbohydrates with a low glycemic index, such as:
- Whole grains (buckwheat, oats, brown rice)
- Banana, starchy vegetables
- Fresh or cooked vegetables
If Your Goal Is Weight Loss
Have a protein-based meal with vegetables 1.5 to 2 hours after your workout.
Skipping post-workout meals can reduce the effectiveness of your cardio session. It leads to continued cortisol production, slows down metabolic processes, and increases the risk of losing muscle instead of fat.
Why Eating After a Workout Is So Important
Research confirms that skipping a post-workout meal may negatively affect workout efficiency and your metabolism:
🔹 Cortisol: A study published in the Journal of Clinical Endocrinology & Metabolism showed that cortisol levels rise after eating and peak around 75 minutes later. If you don’t eat after a workout, cortisol remains elevated, potentially triggering catabolic (muscle-breaking) processes.
🔹 Metabolism slowdown: According to Cross Functional Care, skipping a meal can cause the body to go into energy-saving mode, slowing down your metabolism.
🔹 Muscle loss risk: A study in the Journal of Applied Physiology demonstrated that consuming nutrients immediately after a workout triples protein synthesis compared to delayed eating. This shows that skipping post-workout meals reduces recovery and muscle growth potential.
How to Eat Properly After Strength Training
👉 Protein:
To support muscle recovery and prevent breakdown, it’s recommended to consume around 0.3–0.4 g of protein per kg of body weight.
For example, a 70 kg person should consume approximately 21–28 g of protein after a workout.
👉 Carbohydrates:
To replenish glycogen stores, it’s recommended to consume 1–1.5 g of carbs per kg of body weight.
For someone weighing 70 kg, that’s around 70–105 g of carbohydrates.
✅ This helps:
- Restore energy
- Boost protein synthesis
- Minimize muscle breakdown
0 Comments