What to Eat After Lifting Weights and Working Out: The Complete Guide

What to Eat After Lifting Weights and Working Out: The Complete Guide

If you are trying to find out what to eat after lifting weights and working out, you are in luck! Check out our guide here to learn more.

Did you know that only 23% of Americans get enough exercise according to the CDC? If you recently started working out or lifting weights but have no idea what to eat after lifting weights and working out then you are in the right place.

We are going to guide you in the right direction below to help you get the most out of your workout.


It is important to increase strength and reduce recovery time and salmon is perfect for this. Anything that is protein-rich will help with the above and it will also help build muscle. Protein helps the brain recognize the hormone that provides energy and helps us feel fuller longer.


Another great protein to have after lifting weights and working out is eggs. These are not only a great source of protein but they also have a great number of vitamins including vitamin B, D, and E, folic acid, omega-3 fatty acids, potassium, and biotin.

Having hard-boiled eggs ready in your fridge or lunchbox will come in handy to avoid eating anything you land your eyes on after working out.

Nutritious Carbs

Having carbs like oatmeal, potatoes, or rice will help you replenish your glycogen. You have a small window after working out to replenish your glycogen stores. Typically eating nutritious carbs within 45 minutes of working out is perfect.

Black Rice

Black rice has antioxidants just like blueberries. In fact, it has the same amount of antioxidants but you can skip the sugar with black rice. You will get double the fiber amount than you will when eating brown rice while also lowering your cholesterol.


If you are rushing to get somewhere right after your workout and do not have time for a cooked meal then a handful of nuts and seeds is better than nothing. Chia seeds are a great source of omega-3 fatty acids, antioxidants, and fiber.

It is recommended to soak the nuts ahead of time if you want to break down the gluten and also to help remove the phytic acid in them.


Eating yogurt after working out will boost your protein intake and it is also a great nutritious carb as well. You can opt to add fruit to your yogurt to add some simple carbs which are easily and quickly absorbed by your body.

Whenever you work out your blood sugar levels will drop and fruit is a perfect food to increase them again. You can choose any fruit you prefer because they are all pretty comparable when it comes to the carb content.

If you prefer to have less sugar then fruits like berries will have less sugar than pineapples, and mangoes.


You can never go wrong with a healthy smoothie and add some protein powder for the extra boost. This is something you can easily prepare right after or ahead of time if you are going to be rushing somewhere after your workout and can’t go home to cook.

You can add yogurt, bananas, and oats to your smoothie to get those nutritious carbs that we spoke about earlier. Don’t forget to add some greens like spinach to boost your iron and antioxidants.


The great thing about stacking is that you can stack to meet your fitness goals. If you are looking to build muscle then you can add to your basic stack products such as creatine monohydrate, pumps, testosterone boosters, and sleep and growth formulas.

If you are looking to lose fat then you can stack your supplements with this goal in mind. Supplements such as fat burners, conjugated Linoleic acid (CLA), and L-carnitine will help speed up your results, helping you reach your goals sooner rather than later.

Post Workout Meal Ideas

If you have time to go home and cook yourself a meal or if you prefer to have a cooked meal and want to prepare ahead of time then here are some ideas of full meals you can have:

  • Salmon with sweet potatoes
  • Egg omelet with avocado spread on toast
  • Tuna and crackers
  • Pita and hummus
  • Grilled chicken with roasted veggies
  • Cereal and skim milk
  • Quinoa bowl with pecans and berries
  • Tuna salad sandwich
  • Cottage cheese and fruits

The meals above are not to difficult to prepare even when you are on the go. These meals will give you a healthy balance of the proteins, carbs, and fats that your body needs.


You definitely want to stay hydrated during your workout but drinking water after your workout is just as important. When our bodies are hydrated we are able to have the optimal internal environment to maximize our results.

Through sweating, we lose water and electrolytes while we are working out. This is why drinking water afterward will help with performance and recovery.

Now You Know What to Eat After Lifting Weights

Now that you know what to eat after lifting weights and after working out you can ensure that you get the most out of your workout. Eating the right nutrients after working out is as important as what you eat before your workout.

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