What to eat after training?

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What to eat after training to achieve your goals

If you have recently started training, it is normal for you to have doubts about what to eat after training, so in this post, we are going to solve this important point in toning and weight loss diets, and we are going to give you tips so that this process can become your daily routine. Let’s get started!

What can i eat after training

After training, it is necessary to know which are the most important foods, and which will best favor our goals, whatever they may be.

We cannot afford to raid the pantry and fill ourselves with any type of food after training, since this act could jeopardize all the work we have done during training.

Taking this into account, it is normal for the question to arise: what is the healthiest thing to eat after training? Before answering this question, you should also know that it is normal for our feeling of hunger to increase after exercising.

This is because after training our body heat increases, and our metabolism speeds up. This causes the blood to be diverted to those parts of the body that we have exercised, and we must replace that “energy” consumed in the form of food.

Another factor that we must take into account is that the larger the muscle that we work in our exercise routine (for example, the quadriceps) the greater appetite we will have after training, since such a large muscle requires the consumption of more energy to exercise it.

As an additional aspect to this data, we also have to take into account that when we exercise we “burn” three of the main macronutrients: carbohydrates, proteins and fats.

The reality is that each type of training will spend more of one type of macronutrient than another, so it is essential that the food we eat after training focuses on covering that macronutrient that we have spent the most.

Post-workout foods will not only help you recover your body after training, but will also be decisive in achieving your goals, such as having a flat stomach, toning up, or muscle recovery.

What to eat after training

How long do you have to wait to eat after training?

The answer is that you shouldn’t wait too long to ingest something into your body. The best time to eat after training is within an hour and a half of working out. This is because our body is at its peak activation point for metabolism, and it is at this time that the body better assimilates the absorption of nutrients.

That’s why we have that feeling of hunger after training: the body asks us for “fuel” to be able to continue with daily activities.

“Our body stores excess energy in the form of protein and glycogen.”

When we exercise, the body takes energy from the last thing we ate, and it is at that moment that the release of glycogen that we had stored begins.

Our muscles start using protein within a few hours of training in order to rebuild muscle after exercise, but it’s also fair to say that our bodies are amazingly good at absorbing carbohydrates and protein within 45 minutes of training. This entire process is essential to get to tone muscles and define them successfully.

What should not be eaten after training?

There are many types of food that are not recommended after training because, but this does not mean that they are not necessary at other meals and/or times. Here we make a small list of foods that are not recommended to eat after training:

  • Vegetables: Despite being the healthiest foods and rich in vitamins and minerals, this food does not have enough calories to replace carbohydrates and proteins after physical exertion.
  • Red meat: The saturated fats contained in this food exponentially reduce metabolic function and also affect learning and memory.
  • Soft drinks: We are not referring only to the typical carbonated soft drinks, but also to those fruit juices, since these liquids contain fructose, a substance that is particularly harmful to the metabolism.
  • Fast food: This food is characterized by slowing down the digestion process, which causes the metabolism to slow down due to the great effort the body makes to digest food.
  • Alcohol: When we are ready to exercise, the body begins to dehydrate and, as we already know, alcohol causes this effect on our body.
  • Non-natural yogurt: This food is very beneficial if it is fat-free and completely natural, since other yogurts usually have a large amount of added sugar.
  • Chocolate 0% cocoa: The calories in this food will quickly replenish fat after training, and will cause slow digestion. Also, it is not a satiating food.

What is the best food to eat after training?

When we started training for the first time, especially the first few days, we began to feel hungry all the time. This drive for food can ruin all our work and goals achieved if we don’t pay attention, which is why it is important to know what are the best foods to eat after training:

The 5 ideal meals for after training

You don’t have to complicate your life or eat after training something laborious, so here are 5 ideal, quick, simple and easy meals to eat after training. Take note!

  1. Oatmeal with milk: You can combine this food with fruits, cinnamon or vanilla.
  2. Tuna toast with vegetables: It is a light meal and it is not heavy at all, it is also ideal for when laziness takes over our desire to cook. You only need onion, tomato, avocado and a little tuna.
  3. Oatmeal pancakes: Nobody gets bitter from a sweet once in a while, but if you can turn this sweet into something healthy, all the better. To this meal you can add healthy toppings such as fruits, or syrup.
  4. Grilled meat or fish: You can accompany these foods with vegetables and thus cover all the necessary macronutrients.
  5. French omelette, vegetables and cheese: This option is usually used more at dinner or breakfast. You can use two eggs to give us the necessary protein and mix it with some vegetables such as zucchini, onion or broccoli, and make a meal that is as complete as possible. You can also add a touch of low-fat cheese.

What to eat after training to increase muscle mass

To have a better recovery, it is necessary to eat food between 30 minutes and 2 hours after training, in addition to consuming foods that are rich in carbohydrates, high in fiber and protein. This allows the process of glycogen resynthesis and the reconstruction of muscle fibers.

What to eat after training to lose weight

If we want to focus on burning fat and losing weight, we don’t need to consume solids that give us instant energy, but we do need to drink plenty of water to eliminate toxins and stimulate sweating.

The food that we must eat in this process should be between 1 and 2 hours after training, preferring those foods that are slowly digested, so that the body continues to use fats for energy.

When we say slow-digesting foods, we do not mean that they have to be high in fat. You can eat foods like apple with foot or low-fat yogurt with fruit or oatmeal.

There are also other methods to lose weight more quickly, how to use training accessories such as electrostimulation suits.

Electrostimulation to lose weight

Electrostimulation intensifies metabolic exercise, which means that our body burns fat faster and makes our goal of losing weight more effective and visible.

But electrostimulation suits are not only beneficial in weight loss diets, they have many more advantages.

Discover all the benefits of training with electrostimulation here.

eat after training

What to eat after training at night

We have already commented on different occasions that proteins are the best allies to help rebuild our muscles and make them stronger, without forgetting carbohydrates, which are responsible for replenishing our energy reserves.

However, it is necessary to reduce the amounts of carbohydrates at dinner, since these cannot be “burned” at night. It is also important to avoid any type of saturated or healthy fat.


In short, it is very important to take nutrition into account when we are training regularly to avoid future physical problems, such as muscle tears due to a poor diet of our muscles and know what to eat after training.

You should know that an electrostimulation suit enhances the results of your training and is a perfect metabolism accelerator. It is ideal for both toning and losing weight, and promotes a perfect natural muscle recovery after training. Subscribe to our blog and, if you want to know more, leave us your information here.