When trying to lose fat, it is important to get a good nutritious meal after a solid workout session. Within in your first hour after your workout is your body’s most efficient window for absorbing and utilizing nutrients for rebuilding muscle tissue and repairing your body. So even when trying to lose weight, you need calories and the best time to get about 300 – 500 in is within one hour post workout! But some things will help more than others!
First off, you want to get a good serving (25 – 30 grams) of protein after any workout session from natural whole foods such as chicken, eggs, turkey, fish, lean beef, or protein powder. This will help build and repair lean muscle tissue while supporting your metabolism so your body can continue to burn calories.
Carbohydrates are something else that are great to get after a workout. Even if you are trying to cut weight, you should not completely cut out carbs! Like protein, the best time to get a good amount of your daily carbs is within an hour after your workout so that your muscle quickly absorbs them and most efficiently ‘utilizes the nutrients. Glucose/Carbs are also going to be a good source of energy so you don’t feel sluggish and tired. Try to get about 30 – 50 grams of carbohydrates post workout to support lean muscle tissue, continue burning calories, and keep your metabolism up with glycolysis (the breakdown of carbohydrates).
Fats are an important part of any healthy weight loss diet. However, you want to hold off on foods that are high in fatty acids for ‘about an hour after your workout. They slow down the breakdown of other nutrients that should be used for quick recovery. But one hour after your post workout, it is good to have a full meal consisting of protein, carbs, and fats. This will continue the muscle healing process, and help keep your metabolism high to continue burning calories. Including the fatty acids will support fat metabolism and help keep you feeling full and energized for a longer period of time!
To help support recovery after a workout, a protein shake and/or amino acids or BCAAs can help with lean muscle support and help re-energize you for a short time after your gym session! Other than that, there are not a lot of post workout supplements you need for losing weight. Most nutrients should come from whole natural foods for best results.
So by getting a nutrient dense meal about an hour after your workout that consists of quality protein, carbohydrates, an adequate amount of vitamins and minerals, and plenty of water will help with a quick recovery, along with aiding in a higher metabolism and more calories burned.
Example post workout meal for burning fat:
4 oz Fish with 1/2 cup Rice and 1 cup of Vegetables
Or if your on the go
A Protein Isolate Shake and 1 Apple
Thank you for reading, and I hope it help get you closer to smashing your health, weight, and body goals! For more information, please feel free to visit my Custom Meal Plans Page and get on the right track now!