What do I eat after the gym?
yisell25
Posts: 20 Member
Hey everyone! Ok so question... I go to the gym 5 days a week, and everyday I work out a different muscle group with high intensity of cardio too. After my workout I burn roughly 700-850cals. So my question is after the gym SOMETIMES I'm hungry, not starving and many times I am not. What do I eat? What do I drink? Should I even eat? My goal is to loose weight but mostly tone.
Please help. Thanks
Please help. Thanks
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Replies
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I normally drink a low carb protein shake after my work outs. Berries are also good. The key is to keep it healthy and snack sized, low carb, low fat. High protein for hunger satisfaction and potassium for hydration are good things to keep in mind.0
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I have one or two scoops of my protein powder.0
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If your goal is to lose weight you need to eat in a calorie deficit. You can eat whatever you like after the gym, just include protein. I dont drink my calories so no protein powder/shake for me. I eat real food after i get home from the gym. Usually tuna, or turkey breast with cheese and avocado wrap, or a salad or sandwich. I may make a mug cake with protein powder, or i make an egg white fluff, kind of like a meringue. Whatever you like.0
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My certified personal fitness trainer highly suggests having protein after a workout to repair muscle.0
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Anything you want doesn't have to be a protein shake. People drink protein shakes for the convenience. I have eaten eggs, chicken, fish or whatever was available at the time.0
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Whatever you want, IIFYM.0
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Protein shakes, lean meats, berries, yogurt0
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I usually have a couple of donuts0
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I workout in the evenings after work. If I eat dinner then go to the gym I'll have a protein shake when I get home. If I don't eat dinner and go to the gym I will go to subway that is next door to my gym aka "home base"
and get a turkey sub and apple slices. The protein shake or apple slices satisfy my sweet tooth I get before bed. I guess it depends on what you like and if it fits in your calorie goal. 0 -
For regular people the entirety of what your eat over the course of the day is far more important than worrying over specific pre or post exercise foods or timing.
If you are doing endurance cardio or working at an elite level then it becomes worth worrying about.
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Anything you like.
Meet your calorie and macronutritional goals over the day and you're golden.
As above, unless you're an ultra competitive athlete looking for the smallest of marginal gains then worrying about nutrition to that level is really just sweating the small stuff and not required.0 -
Agree with the last two guys. But, try to give your body what it needs to recover: carbs, protein, nutrients, low fat.0
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If dropping weight is your goal then just take a protein shake. At the end of the day your goal is to have a calorie deficit.0
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I make a healthy whole foods smoothie in my vitamix at night (plain yogurt, seeds, nuts, greens, piece of banana, berries, water) and grab it to go the next morning. I drink half pre gym for energy carbs and half after the gym for muscle repairing protein. It works.0
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Food. Whatever you want... easy enough? 0
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I ususally grab a Luna Bar to get the protein after my workout.0
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I take a protein drink with me and drink it on the way home from the gym. That way if I stop at the grocery store on the way home, I'm not famished and tempted to buy items that wouldn't be helpful in losing weight. Like Oreos.0
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I think what we're seeing here is one of the oft-believed 'golden rules' about diet and fitness that everyone believes when they read it on Popsugar.
"You need to guzzle protein drinks or throw down protein bars xx amount of minutes after exercise."
It's just not relevant for 99.9% of the population, not even those who think their workouts are hard, and I very much doubt it's relevant for anyone who posts on here. People who it is relevant for are most probably being fed by a team of highly paid sports scientists.
Guzzling overpriced 'protein' foods isn't going to harm anything and if that's what people prefer to do that's fine, but so is meeting your calorie and macro goals throughout the day and not worrying the slightest about nutrient timing.I take a protein drink with me and drink it on the way home from the gym. That way if I stop at the grocery store on the way home, I'm not famished and tempted to buy items that wouldn't be helpful in losing weight. Like Oreos.
There's nothing wrong with Oreos when it comes to weight loss.0 -
I think what we're seeing here is one of the oft-believed 'golden rules' about diet and fitness that everyone believes when they read it on Popsugar.
"You need to guzzle protein drinks or throw down protein bars xx amount of minutes after exercise."
It's just not relevant for 99.9% of the population, not even those who think their workouts are hard, and I very much doubt it's relevant for anyone who posts on here. People who it is relevant for are most probably being fed by a team of highly paid sports scientists.
Guzzling overpriced 'protein' foods isn't going to harm anything and if that's what people prefer to do that's fine, but so is meeting your calorie and macro goals throughout the day and not worrying the slightest about nutrient timing.I take a protein drink with me and drink it on the way home from the gym. That way if I stop at the grocery store on the way home, I'm not famished and tempted to buy items that wouldn't be helpful in losing weight. Like Oreos.
There's nothing wrong with Oreos when it comes to weight loss.
I like my protein drink, and I find it filling. It keeps me satisfied until I can get home and have a nutritious lunch. I appreciate your concern that they are overpriced, but I can afford them, thank you. And I don't "guzzle" them, I drink them in a ladylike fashion, with my pinkie out and everything.
And I don't find Oreos to be helpful to me while I'm in deficit, thank you. I'm not the kind of person who can eat one or two Oreos in any kind of ladylike fashion. Think more Cookie Monster fashion, with crumbs flying everywhere. So while it's true that eating cookies is fine during weight loss as long as you stay in deficit, I am choosing not to.
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2 Jam donuts after gym on a deficit and I still get shredded ... Formally obese btw0
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Food
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You're not "toning" by just doing high intensity cardio. You're building muscular endurance and cardiovascular endurance.Hey everyone! Ok so question... I go to the gym 5 days a week, and everyday I work out a different muscle group with high intensity of cardio too. After my workout I burn roughly 700-850cals. So my question is after the gym SOMETIMES I'm hungry, not starving and many times I am not. What do I eat? What do I drink? Should I even eat? My goal is to loose weight but mostly tone.
Please help. Thanks
And the post workout meal is so over hyped. If you're hungry, eat whatever you like, just make sure to account for the calories. If not, then don't eat.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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In reality, those "overpriced" protein shakes are probably the cheapest per gram of protein products there are. I would call them inexpensive before overpriced.0
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Broscience. Muscle doesn't get repaired till the NEXT day, so why would drinking it immediately after affect the next day?bellabonbons wrote: »My certified personal fitness trainer highly suggests having protein after a workout to repair muscle.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Why unless your meals are low in protein? You DON'T get extra credit once your protein allowances are met.Mystical64 wrote: »
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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You're not "toning" by just doing high intensity cardio. You're building muscular endurance and cardiovascular endurance.Hey everyone! Ok so question... I go to the gym 5 days a week, and everyday I work out a different muscle group with high intensity of cardio too. After my workout I burn roughly 700-850cals. So my question is after the gym SOMETIMES I'm hungry, not starving and many times I am not. What do I eat? What do I drink? Should I even eat? My goal is to loose weight but mostly tone.
Please help. Thanks
And the post workout meal is so over hyped. If you're hungry, eat whatever you like, just make sure to account for the calories. If not, then don't eat.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Agreed.
I also looked to see what kind of deficit OP was running if they were burning 700-850 cals per workout and the highest logged day is like 900 cals. Either the OP is netting zero cals a day, or isn't tracking which doesn't help recomping either.0 -
It all depends on you.....I personally work out at night (8 p.m...sometimes 9) and when I come home after 11 I really don't feel like eating _anything_ so at most, I'll have a square of dark chocolate, a glass (5 oz.....lol not 8) of red wine, or sometimes a protein shake.0
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