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We think a lot about the best foods to eat after a workout, whether you’re trying to gain muscle, lose weight, or just satisfy your appetite. But if we narrow it down to weight loss alone, you might wonder whether you should be eating after a workout at all. After all, consuming fewer calories than you burn – aka being in a caloric deficit – is an important factor in losing weight.


If you are hungry after your workout, try eating a banana with one or two spoonfuls of peanut butter. But make sure to use pure peanut butter – without additives like sugar or palm fat. The bananas provide you with carbohydrates, potassium and magnesium. These are important for recovering from your workout. The peanut butter contains essential proteins and fat.


Greek yogurt has a high protein content: One container (200 g) contains 10 to 15 g of the macronutrient. Raspberries, strawberries and blueberries (fresh or frozen) are low calorie, low carb and rich in antioxidants. Fill a jar with yogurt for the perfect snack on the go. And if you want to enjoy it for breakfast, just mix in some oats.

Scrambled Eggs and Avocado with Almond Butter Toast

Eggs are a great source of protein and the avocado will give you some of the good fats that your body is craving, and Ezekiel bread will help you fuel up for the day. This will fill you up without making you feel bloated after your workout.

Tuna Nicoise Salad

Your metabolism is fired up and your body has spent its glycogen. Adding carbohydrates to your post-workout meal will not boost or diminish any muscle synthesis but it will replenish your glycogen stores. Glycogen plays a role in maintaining blood sugar levels and is the number one food for the brain, so make sure you nourish your body with both a protein and a carbohydrate after a workout!

Quinoa salad

A mixed quinoa salad is a delicious post-workout meal. If you make a little extra, you can also enjoy it for lunch tomorrow. Quinoa, a “pseudo-cereal”, is a vegan source of protein. 100 g of quinoa contains almost 15 g protein.
Tip: Mix in some beans and chickpeas for some added protein.

and Make sure to drink plenty of water

It is important to drink plenty of water before and after your workout. When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results.

During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance. It’s especially important to replenish fluids if your next exercise session is within 12 hours.

Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.

Hopefully, we provided some knowledge and understanding of what is best to eat post-workout. We are always striving to give exposure to certain Kanthaka locations that are working overtime to raise more exposure for these issues. Our location in Dallas has made a concrete effort to raise awareness of what to eat after workouts for weight loss.

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