Question: What should I eat after I workout?
I get this question a lot so I figured it was time to share with you what a typical post-workout breakfast looks like for me. There are tons of great options for a healthy breakfast, but many are not optimal for goals when it comes to strength training or losing body fat. A “healthy” bowl of cereal can quickly become unhealthy by loaded in lots of sugars, fats and many times people do not actually eat the right serving size. What happens is a very innocent attempt at a good breakfast turns into a 400-500 calorie breakfast with no protein.
For my post workout breakfast I like to focus on two things: protein and good carbohydrates. For me, I like to eat carbs in the morning time so that they give me continuous stores of energy throughout the morning and into mid day. This helps to keep me from feeling sluggish and tired at work, prevents me from needing to grab for snacks when I get hungry, and it keeps my metabolism going. Every morning I eat 1/2 cup of organic oatmeal. Oatmeal keeps me feeling full and is a great energy source. I mix it with a bit of water, dash of ground cinnamon powder 1/2 scoop of protein powder (I like to use the BodyTech Whey Tech Pro 24 in Cookies & Cream flavor) and 1 tbsp of peanut butter and melt it all together in a tea cup. In that one cup I get good carbs, good fats and protein!
On morning’s where I am especially hungry after a hard workout I also make myself 4-5 egg whites in an omelette. I will usually throw in some vegetables to my omelette for more fiber like green peppers or white onion. I also use some organic ketchup for flavor or sometimes I will use salsa instead. This breakfast is packed with protein which is important when you are strength training. I aim to eat 1.25 grams of protein per pound of my body weight per day so this is a great start to reaching my macros for the day. Make sure to fuel your body with a great breakfast in order to keep that metabolism up, muscles fed and body fueled!
What is your current go-to breakfast after your workouts?
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I eat 1/2 cup oatmeal with berries and chia seed of ground flax with a side of eggs with spinach and salsa almost every morning. yum!
I am new to your site so I apologize if you have stated this somewhere already. What do you eat pre-workout? I rise between 6-6:30am but will not be at the gym until 7:45-8am. I enjoy protein smoothies/shakes in the vitamix and usually have one in the morning and a real green one as a pick me up in the afternoon. I just wasn’t sure the best time to eat breakfast with a morning workout. Thanks!
Personally I eat after my morning workout. Sometimes if I need a bit more energy before a heavy lift session I will have a brown rice cake with scoop of peanut butter. I prefer not to lift on a full stomach so for me I usually wait and eat after my workouts.
Hi, love your blog! Just wondering what about post workout meals at night? I get off work at 11pm and want to lift weights but I’m not sure what to eat afterwards. I don’t want anything heavy because I’ll be heading to bed after my gym session. Please give me suggestions. Thanks!
your best bet before bed is cottage cheese and some almonds. casein protein is the best to help you feed your muslces over night