best-post-workout-meal-weight-loss

What is the best post-workout meal for weight loss in 2021?

Confused about what to eat after a workout for weight loss?..don’t worry I am here to help you out. Today in this article I will be sharing the best post-workout meal for both vegetarian & non-veg that you must be eating for weight loss.

I know many of you want to lose weight or fat, but don’t know actually what to eat after a workout.

If your workout is perfect and you are not eating the right diet or food for weight loss then you will not able to see any results.

So with the right workout, perfect nutrition or diet plan is also very important. Your weight loss or weight gain it depends on your nutrition & physical activities.

What is a post-workout meal and why it is very important?

Post-workout meal is the meal that you eat after a workout.

Post-workout meal is very important for your body because, after workout your muscles need immediate recovery.

That is because while you do workouts your muscle tissue breaks and it takes time to repair again.

Therefore for that recovery, you need to eat good nutrition especially good quality protein so that your muscles can get recovered quickly in the next 24 hrs.

Post-workout meal is the most important window for muscle gain or weight loss. Many people make mistakes here, that’s why they can’t see any results.

If you’re one of them to make mistakes on eating a post-workout meal or don’t know what to eat at after a workout, then don’t worry I am here to help you out.

Today I will be telling you the best post-workout meal and their timings, which you must be eating for weight loss.

So are you excited to know the post-workout meals for weight or fat loss????…..

What to eat after a workout? The best post-workout non-veg meal for weight loss

After a workout, you need to eat fast-digesting good quality protein where all the essential amino acids are present.

After a workout, you have to eat 2 meals as a post-workout meal:-

• One meal is immediately after your workout.

• Second meal is 1 hrs after your workout.

In the first meal, you need to eat only fast-digesting protein-based foods for that immediate muscle recovery.

And in the second meal, you need to eat the main big food meal which consists of carbohydrates, protein, healthy fats & multivitamins. A proper well-balanced meal.

List of top foods which you can eat right after your workout for weight loss

Whey protein

whey-protein-best-post-workout-meal
Whey proteinCaloriesCarbsProteinFats
1 Scoop 100-1202-3 grams20 – 25 grams1 gram
The best source of fast-digesting protein

Boiled egg whites (no yolk)

egg-whites-best-post-workout-meal-weight-loss
Boiled Egg whitesCaloriesCarbsProteinFats
1 large egg170.2 grams3 – 4 grams0.1 gram
The best source of fast-digesting protein

So right after your workout, you can eat any of these two protein sources for weight loss.

If you are using supplement then you can add whey isolate protein and if you don’t use supplement then eat boiled egg whites as a post-workout meal.

List of top foods which you can eat in your main food meal (1 hr after your workout)

Brown rice

brown-rice
Brown riceCaloriesCarbsProteinFats
100 grams11123 grams2.6 grams0.9 gram
Very good source of carbohydrates

Sweet Potatoes

sweet-potatoes
Sweet potatoes CaloriesCarbsProteinFats
100 grams8620 grams1.6 grams0.1 gram
Great source of carbs

Whole wheat roti

whole-wheat-roti
Whole wheat rotiCaloriesCarbsProteinFats
1 roti10415 grams2 grams3 grams
Good source of carbs

Quinoa

Quinoa
QuinoaCaloriesCarbsProteinFats
100 grams37468 grams13 grams5.8 grams
Great source of carbs

Chicken

chicken-breast-best-post-workout-meal
Chicken breastCaloriesCarbsProteinFats
100 grams1650 gram31 grams3.6 grams
The best source of protein

Beefsteak

beef-steak
BeefsteakCaloriesCarbsProteinFats
100 grams1340 gram21 grams5 grams
Very good source of protein

Fish

fish-post-workout-meal
Fish (salmon)CaloriesCarbsProteinFats
100 grams2060 gram22 grams12 gram
Good source of protein

Eggs

eggs
EggsCaloriesCarbsProteinFats
1 large whole egg780.6 gram6 grams5 grams
Very good source of protein & fats

Any kind of fresh, green leafy & seasonal vegetables like broccoli, spinach, cabbage, cauliflower, carrots, etc.

fresh-seasonal-vegetables

Mixed salads

mixed-salad

Olive oil

olive-oil
Olive oilCaloriesCarbsProteinFats
1 tablespoon 1190 gram0 gram14 grams
The best source of healthy fats

So 1 hrs after your workout add this main big food meal which consists of carbohydrates, protein, healthy fats & multivitamins. A complete well-balanced meal.

For example- Brown rice, chicken & broccoli / Quinoa, beef steak & spinach / sweet potatoes, fish & mixed salads. And always use olive oil while cooking.

The best post-workout vegetarian meal for weight loss

List of top vegetarian foods which you can eat right after your workout for weight loss

Whey protein

whey-protein-best-post-workout-meal
Whey ProteinCaloriesCarbsProteinFats
protein
1 scoop
100 – 1202 – 3 grams20 – 25 grams1 gram
Best source of protein

Soya chunks

Soya-chunks-post-workout-vegetarian-meal
Soya chunksCaloriesCarbsProteinFats
100 grams34533 grams52 grams0.5 gram
The best source of protein for vegetarians

Low-fat milk/fat-free milk

low-fat-milk-best-post-workout-vegetarian-meal
Low-fat milkCaloriesCarbsProteinFats
100 ml435 grams3 grams1 gram
Very good source of protein for vegetarians

Greek yoghurt

greek-yogurt-best-post-workout-meal
Greek yoghurt CaloriesCarbsProteinFats
100 grams593.6 grams10 grams0.4 grams
Great source of protein for vegetarians

So right after your workout, you can eat any of these vegetarian protein sources for weight loss.

If you are using supplement then you can add whey protein isolate and if you don’t use supplement then eat soya chunks, greek yoghurt or fat-free milk as a post-workout meal.

List of top vegetarian foods which you can eat in your main food meal for weight loss.

Brown rice

brown-rice
Brown riceCaloriesCarbsProteinFats
100 grams11123 grams2.6 grams0.9 gram
Very good source of carbohydrates

Whole wheat roti

whole-wheat-roti
Whole wheat rotiCaloriesCarbsProteinFats
1 roti10415 grams2 grams3 grams
Good source of carbs

Sweet potatoes

sweet-potatoes
Sweet potatoes CaloriesCarbsProteinFats
100 grams8620 grams1.6 grams0.1 gram
Great source of carbohydrates

Quinoa

Quinoa
QuinoaCaloriesCarbsProteinFats
100 grams37468 grams13 grams5.8 grams
Good source of carbs

Brown bread

brown-bread
Brown breadCaloriesCarbsProteinFats
1 slice 7513 grams3 grams1 grams
Great source of carbs

Soya chunks

Soya-chunks-post-workout-vegetarian-meal
Soya chunksCaloriesCarbsProteinFats
100 grams34533 grams52 grams0.5 gram
The best source of protein for vegetarians

Paneer/cottage cheese

paneer-post-workout-vegetarian-meal
PaneerCaloriesCarbsProteinFats
100 grams2964 grams20 grams22 grams
Good source of protein & fat

Tofu

tofu-post-workout-vegetarian-meal
TofuCaloriesCarbsProteinFats
100 grams761.9 grams8 grams4.8 grams
Great source of protein for vegetarians

Greek yoghurt

greek-yogurt-best-post-workout-meal
Greek yoghurt CaloriesCarbsProteinFats
100 grams593.6 grams10 grams0.4 grams
Very good source of protein for vegetarians

Lentil, beans & legumes

lentils-beans-legumes-vegetarian-meal

Mixed salads

mixed-salad

Any kind of fresh & seasonal vegetables like broccoli, cabbage, cauliflower, carrot, spinach

fresh-seasonal-vegetables

Olive oil

olive-oil
Olive oilCaloriesCarbsProteinFats
1 tablespoon1190 grams0 grams14 grams
Best source of healthy fats

So 1 hrs after your workout add this main big food meal which consists of carbohydrates, protein, healthy fats & multivitamins. A complete well-balanced meal.

For example:- brown rice, soya chunks & lentils / quinoa, tofu & broccoli / brown bread, greek yoghurt & mixed salads. And always use olive oil while cooking.

What is the best time to eat a post-workout meal for weight loss?

The best time to eat a post-workout meal for weight loss is right after your workout (Fast digesting protein), for that immediate muscle recovery which is broken during your workout.

And after 1 hr of eating that meal now, you need to eat the main big food meal which will consist of carbohydrates, protein, healthy fats, multivitamins & minerals. A proper healthy well-balanced diet.

Basically, you will eat two times as a post-workout meal for weight loss. These two meals are very important after your workout.

Conclusion

So these are the best post-workout meal for both vegetarian & non-veg which you can eat for weight loss in 2021.

Eating a post-workout meal after an exercise is very important because it will help to repair the muscle tissue which is broken during a workout.

Always eat a fast-digesting protein after your workout for that immediate muscle recovery.

Then after 1 hr of workout, you need to take the main food meal which will consist of carbohydrates, protein, healthy fats & multivitamins.

You need to take these two meals after a workout, it’s very important. If you mess up in this process or the meals, then you will mess up the whole process.

So make sure you are eating the right food at the right time to get better results.

How much you will eat protein, carbs, fats or the total calories required in a day it depends on your goals (muscle building or fat loss), body weight and physical activities. For more information, you can also read :- Effective weight loss diet chart for both vegetarian & non-veg.

So just eat all best post-workout meal which I have mentioned in this article at the right time for weight loss, and definitely, you will able to see the results quickly.

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Wish you great health to you & your family.

Thank you!!!!!

You can also read:-

15 best home weight loss exercises for beginners in 1 week

Top 12 Exercises to lose belly fat fast at home – Men & women

What to eat after a workout for muscle gain? The best post-workout meal you can eat for muscle gain in 2021

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