After a tough workout, it’s time to nourish your body to provide it with everything that it needs to repair and rebuild your muscles. But, what are the best post workout meals that can help you beat hunger and boost fat burning for the fastest weight loss results? Check out the tips below to ensure you always prepare the right meals after every sweat session.
Have Something Tasty and Spicy
Hot peppers contain capsaicin, which is a compound that can help improve fat burning and weight loss. After your workout, consider throwing together a healthy meal that includes peppers like jalapenos or habaneros to reap the benefits of capsaicin. The spicier, the better, as there will be even more capsaicin that your body can use to burn extra fat. Whether you add these peppers to a low-calorie sandwich or stir-fry is up to you.
Don’t Be Afraid of Carbs
Your body uses carbs for energy when you exercise, but it also needs more carbs after you’re done. That’s why the best post workout meals contain fast-digesting carbs that can help to start your body’s recovery process quickly. Or, you could skip the fast-digesting carbs and have complex carbs, which contain more fiber, to help keep hunger at bay.
If your workout was shorter and less intense, have complex carbs that will digest more slowly, such as quinoa, whole-grain bread, sweet potatoes, and black beans. If you had a tougher, longer workout, have fast-acting carbohydrates like white rice, potatoes, or fruit.
Aim to balance your post-workout meal with a 2:1 or 1:1 ratio of carbs to protein. If you’re hoping to get 20 grams of protein in your meal, you’d want to have 20-40 grams of carbs in there for the right balance.
Post Workout Meal Example: Super Quick and Easy Oats
It turns out that a simple meal of oats is one of the top post workout meals, according to Muscle & Fitness. The best part is that you can prepare it in advance so that it’s ready to consume as soon as you’re done with your workout.
Just mix ½ cup of rolled oats with 1 scoop of a protein powder, ½ cup of dried fruit or frozen fruit, and some slivered almonds. Then add in ½ cup of water. Place the mix in your refrigerator overnight, and add some cinnamon for more flavor before you dig in.
If you prefer working out in the morning, this easy oats recipe can’t be beat. It’s balanced with plenty of protein and carbs, along with healthy fat and natural sugar for sweetness.
With the right post workout meals, you can rest assured that you’ll be giving your body exactly what it needs, whether you just got through a cardio routine or you finished up a tough strength training session.