Post workout food suggestions please!
LysaK1980
Posts: 20 Member
I love getting in a great workout but hate when I feel like a ravenous beast afterwards. All I want to do is eat all the things! Looking for low-cal, healthy, post workout snack ideas. Thanks!
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A banana or two is my go-to snack after hitting the gym.0
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Something protein based works well for me.
If I have a light meal like banana or PB on toast before my workout, I'm not as famished.0 -
Protein bar or shake and some fruit . Always good to get in protein right after working out0
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Berries and granola.
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I work out before lunch and before dinner so just typical food for me. For today it was 6oz of chicken, roasted asparagus and bell peppers, and quinoa.0
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That was lunch (leftovers)
Dinner is still up in the air but it will probably be pizza.
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I like a protein shake. I get the Shaklee Soy Protein mix (the cocoa one is delicious) and shake it up with a cup of almond milk! It's only 150 calories. If I'm really starved, I'll eat a banana as well.0
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Lol! Thanks for the suggestions, everyone!0
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I use protein shakes with some kind of carb to go with it. I may feel shaky sometimes but actually rarely hungry after workout which kind of bites but on rest days I find my hunger up rebuilding muscles? Many use nuts or PB with fruit that I know too0
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I usually workout first thing in the morning so I just eat breakfast afterwards - a breakfast sandwich of some kind and some yogurt.0
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Banana dipped in hemp hearts. (as long as you actually like bananas.)
The sugar in bananas will help replenish your glucose levels and the hemp hearts give you your protein. These two are so easy to digest your tummy and muscles will LOVE you!
After any sort of hard or HIIT workout this saves my life until I can have my proper meal.0 -
I typically work out in the evenings right before dinner time, so I often will have fish, either salmon or tilapia and roasted veggies. Brown rice or quinoa or couscous if you like them.0
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I go to the gym late in the evenings to avoid the crowds/wait times. I usually toss things in an electric pressure cooker and start it before I leave for the gym and when I get home dinner is waiting for me. It's usually rice with some meat and steamed vegetables, I mix up what sort of vegetables/spices to keep it more interesting.
When I don't have time to start dinner before or if I go straight there instead of going home first. I use a rice cooker when I get home and have quinoa, lentils, vegetables with a shorter cook time like broccoli and fish (scallops, shrimp, if I make salmon I stick it in the oven for 15 mins instead). Basically things that take 15 minutes to cook together.
I also make things with a longer cook time on the weekends and freeze individual portions and reheat them for dinner. I just like to have things that are quick to prepare so I'm not tempted to just eat snacks or takeout for dinner.
Since you work out earlier in the day and want more of a snack, then try a piece of fruit (apple, pear, banana, figs) with nut butter and chia seeds. It hits all your macros and is filling. I like Kind bars, some people swear by Quest bars. Perhaps some greek yogurt with fruit, or a piece of cheese and a handful of nuts.0 -
patches212 wrote: »Banana dipped in hemp hearts. (as long as you actually like bananas.)
The sugar in bananas will help replenish your glucose levels and the hemp hearts give you your protein. These two are so easy to digest your tummy and muscles will LOVE you!
After any sort of hard or HIIT workout this saves my life until I can have my proper meal.
Do you mean muslce glycogen stores?? If you were to view fructose as a sole food source and outside the context of a normal diet, it is a horrible carb source to restore muscle glycogen. Fructose is used by very few tissues and cells directly, and instead is primarily metabolized in the liver. Obviously in a normal diet fructose isn't the sole carb source, and muscle glycogen is restored over the normal course of feedings.
OP, why not make it so you are eating the majority of your calories after you workout? If this is when you are most hungry, it makes sense to have your largest meal then.0 -
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Your next meal. Banana with nut butter. Celery with nut butter and raisins.0
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I usually have dinner after my workout. If I train late, I'll have a snicker.0
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Exactly. I wanted to say the same thing about fructose earlier in this thread but decided it wasn't worth it. Seriously, eating things like berries or a banana as a post workout meal is so worthless imo.dieselbyte wrote: »patches212 wrote: »Banana dipped in hemp hearts. (as long as you actually like bananas.)
The sugar in bananas will help replenish your glucose levels and the hemp hearts give you your protein. These two are so easy to digest your tummy and muscles will LOVE you!
After any sort of hard or HIIT workout this saves my life until I can have my proper meal.
Do you mean muslce glycogen stores?? If you were to view fructose as a sole food source and outside the context of a normal diet, it is a horrible carb source to restore muscle glycogen. Fructose is used by very few tissues and cells directly, and instead is primarily metabolized in the liver. Obviously in a normal diet fructose isn't the sole carb source, and muscle glycogen is restored over the normal course of feedings.
OP, why not make it so you are eating the majority of your calories after you workout? If this is when you are most hungry, it makes sense to have your largest meal then.
Yeah, just felt the need to say something. As I stated and you know, glycogen stores are replenished over the course of feeding. I just cringe when someone states that eating bananas and berries are great post-workout meals as a sole food source to replenish muscle glycogen.0 -
I eat a banana BEFORE I workout, since I basically roll out of bed and go to the gym. I don't feel great if I push myself on an empty stomach. After the workout, I'll do a decent breakfast. Oatmeal, veggie scramble, etc.0
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Keep the suggestions coming! I really appreciate it! Thanks, all!
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I'll have a little something (half a banana or a little sports drink) before a workout IF it is going to be longer than 30 minutes or if it's first thing in the morning. Otherwise, we've got plenty of fuel stored already. Post workout needs to include some protein because muscles are primed to take it up and speed recovery. Chocolate milk is great. It has just the right balance of protein and carbs.0
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Light beer, and/or sliced turkey with guacamole (no bread)0
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dieselbyte wrote: »
Exactly. I wanted to say the same thing about fructose earlier in this thread but decided it wasn't worth it. Seriously, eating things like berries or a banana as a post workout meal is so worthless imo.dieselbyte wrote: »patches212 wrote: »Banana dipped in hemp hearts. (as long as you actually like bananas.)
The sugar in bananas will help replenish your glucose levels and the hemp hearts give you your protein. These two are so easy to digest your tummy and muscles will LOVE you!
After any sort of hard or HIIT workout this saves my life until I can have my proper meal.
Do you mean muslce glycogen stores?? If you were to view fructose as a sole food source and outside the context of a normal diet, it is a horrible carb source to restore muscle glycogen. Fructose is used by very few tissues and cells directly, and instead is primarily metabolized in the liver. Obviously in a normal diet fructose isn't the sole carb source, and muscle glycogen is restored over the normal course of feedings.
OP, why not make it so you are eating the majority of your calories after you workout? If this is when you are most hungry, it makes sense to have your largest meal then.
Yeah, just felt the need to say something. As I stated and you know, glycogen stores are replenished over the course of feeding. I just cringe when someone states that eating bananas and berries are great post-workout meals as a sole food source to replenish muscle glycogen.
Along with that people seem to not realize how long it takes for nutrient uptake to occur post feeding. You'll hear people saying they eat prior to training or have a shake, a bar whatever it is, they go train and then feel the urgency to feed immediately post training when in reality they are still getting the nutrients from their pre-workout meal.
I blame the supplement companies and the publics lack of motivation to seek proper information.
Exactly. Nutrient uptake isn't a switch that turns on the minute you eat.0 -
This is all really helpful info! Thanks so much!0
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