What should you eat after a work out?

What foods after exercise?

Feeling really good after a work out is important; this is why you want to watch your food portions, eat foods rich in nutrients and make sure you are eating at the right time after exercise for good fat burning.

Your metabolism, burning calories and healing after your workout is detrimental for healing muscles and weight loss, requiring different amounts of calories depending on your body size, great nutrition and timing.


But really…

It all comes down to these three answers.

  1. What do you eat after work out?
  2. How much do you eat?
  3. When do you eat post exercise?

 What are the best Natural Foods to eat after a work out?

Foods rich in carbohydrates and protein are best foods at getting into the body to heal muscles and restore lost energy.

The best natural foods that contain carbohydrates and proteins for recovery and weight loss are: Foods that contain a higher glucose for restoring glycogen and promoting muscle growth.

  • Bananas
  • blueberries
  • kiwi
  • pineapple
  • honeydew melon
  • orange (experiment with…Some people get uncomfortable stomach issues)
  • grapes
  • strawberries
  • raspberries


Nutrient Dense colourful Vegetables

  • spinach
  • kale
  • broccoli
  • avocado
  • yams/sweet potato
  • carrots
  • cucumber
  • celery
  • zucchini

Meat and Alternatives

  • soy
  • tofu
  • eggs (free range)
  • chicken
  • fish
  • beef (lean grass fed)
  • brown rice/wild rice
  • whey protein shakes
  • raisins
  • nuts
  • seeds
  • raisins
  • dates

*(Foods such as bananas, pear, watermelon, apple cantaloupe, grapes, strawberries and raspberries are also great pre-work out foods.) These foods raise blood sugar (fructose) and help aid in fat burning.

How much is too much to eat?

Lots of times coming back after running, run/walking or walking, (Hopefully you are learning ChiLiving) you feel the need to reward yourself and end up eating calories that spill into way too much! Eating in moderation, watching portions and adding consistent exercise will have you in a great zone for weight loss! You need a 3500 calorie deficit to lose a pound!

  • Eat 400 to 450 calories post exercise for a smaller person under 150 pounds
  • Eat 450 to 500 calories post exercise for a larger framed person over 150 pounds.


Eating around this calorie range you can be assured you won’t be overeating.

So…over the course of a week you can also reduce calories nicely by knowing the following calorie burning tips!

You burn roughly …

  • 100 – 150 calories/hr from walking
  • 150 – 200 calories/hr from run/walking
  • 200 – 300 calories/hr from running

A great tip to measure calories for food if you want to lose weight is using a simple 1 cup measuring cup.

When do you eat post exercise?

The key is to eat 20 to 60 minutes after the workout, this is the time your body craves the nutritious fuel.  Eating at this opportune time helps your body manufacture those nutrients like glucose by restoring glycogen in the muscle and liver cells and using it for recovery and building muscle. Unfortunately after you pass this doorway of opportunity (20 to 60 minutes), your healing and muscle building efficiency slowly diminishes, consequently the likelihood of food being stored as fat is higher.

Engaging yourself in these tips of what to eat after a work out will have replenished, refreshed, happy and on your way to a better weight loss!

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Please let me know in the comments section what your favorite food its after you’ve exercised!