What to Eat After a Workout

Knowing what to eat after a workout can be just as confusing as knowing what to eat before. It’s a difficult question to answer given the uniqueness of everyone’s goals, metabolisms, and weight statuses. Plus, there are so many different opinions on this topic that a lot of different situations and solutions can apply.

It is very important to note that there is no one answer or holy grail meal that can and will apply to everyone. That being said, the single thing you want to accomplish is maximizing protein synthesis, especially after weight training.

Regardless of individual goals, protein is the essential facet of a good post-workout meal. You need protein after a workout because amino acids—the building blocks of protein—build and repair muscle. If you are lifting weights, then you are creating tiny microscopic tears and breakdowns in your muscle fibres that need to be repaired by protein. Protein synthesis is the process through which amino acids create protein in order to build and repair the tiny tears in the muscle, making them slightly bigger so you experience an increase in metabolism and therefore a higher fat-burning efficiency.

While the best post-workout meals will consider a number of individual factors, I have provided 2 options below that will help give you a better idea for a post-workout meal:

Doll Pick #1: Matcha Green Tea Protein Shake

flour-powder-wheat-jar-largeWhen you get home from the gym or have completed your workout, combine:

  • 1 scoop protein
  • 1 scoop L-Glutamine (optional)
  • 1/2C unsweetened vanilla almond milk or cashew milk
  • 1 scoop matcha powder
  • Dash of cinnamon
  • 3-4 ice cubes
  • *blend*

About 60 minutes after your shake, you should have a meal with lean protein, carbs, and vegetables. An example meal would be 4-5oz chicken with 3-4oz brown rice with a tsp. of olive oil drizzled on the rice. Have a broccoli, mushroom, and onion stir-fry with garlic and dry seasonings and add a bit of soy sauce and hot sauce if you’d like.

Doll Pick #2: Protein Pudding

This option contains a bit more carbs and may be suited for someone who is not as insulin resistant, who does not have as much weight to lose, and is a bit more lean. Within an hour after completing your workout, combine:

  • 1 scoop protein
  • 1/4C frozen berries
  • tiny dash of water
  • 1/4C quick oats
  • Cinnamon or pumpkin pie seasoning
  • *mix everything together into pudding consistency. You can also try heating in for about 20 seconds and it will turn out as a protein cake that you can top with Walden Farms pancake or raspberry syrup*  


About 60 minutes after eating your pudding, you should have a meal with lean protein, carbs, and vegetables. An example meal would be 1/2C egg whites +1 egg, chopped broccoli, mushrooms, peppers, asparagus added to the eggs to make an omelette, 10 shrimp, 1/4 avocado, 1/2C brown rice, and a mixed green salad on the side with olive oil and balsamic vinegar.           

I find it can be a common misconception among women that if you do not eat after training, you’re saving your body from consuming excess calories. However, doing this could encourage you to burn through lean muscle, which will lead to a higher percentage of body fat that prevents you from getting the results you want. Make your workout count by fuelling yourself with proper and consistent nutrition.

Don’t forget to stay in touch! Comment below and let me know what you are thinking. Have these exercise tips helped you enhance your workout? #DollTalk