What Must I Eat Following a Workout Best Publish-Workout Snacks and meals


Best Post-Workout Meals | Morning vs. NightThomas DeLauer

Video taken from the channel: Thomas DeLauer


10 Best Pre & Post Workout Meals / Snacks

Video taken from the channel: Joanna Soh Official


10 Foods You Should Eat After Your Workout

Video taken from the channel: Bestie


The Best Preand Post-Workout Foods

Video taken from the channel: The Doctors


What To Eat After A Workout, Healthy Meal Ideas

Video taken from the channel: TheSeriousfitness


WHAT I EAT PRE/POST WORKOUT MEALS (high protein & vegan)

Video taken from the channel: Maddie Lymburner


What I Eat In A day Pre and Post Workout Meals Healthy Fitness Meals Build Lean Muscle

Video taken from the channel: Chloe Ting

When choosing what to eat as a post-workout meal or snack it is especially important to eat a combination of carbohydrates and proteins. The post-workout meal will be critical in aiding your body in decreasing muscle protein breakdown, increasing muscle protein growth, restoring glycogen stores, and enhancing recovery. Although nuts don’t fit the classic post-workout snack profile, they do offer another important nutrient: healthy fats. The body utilizes fat as a. Eating protein-packed snacks is a great option post-workout as “protein consumption after weight training is synthesized for up to 48 hours after the workout is.

On top of at least 8 ounces of water or coconut water, choose a small meal with a combination of protein and carbohydrates. According to the Academy of Nutrition and Dietetics, a. For your post-workout snack, it’s important to include both carbs and protein. “Carbs are required after your workout to help build and re-fuel your muscles as they stimulate your muscles to absorb amino acids from protein through increasing the hormone insulin,” Gawthorne said. Best Post–Workout Snack Options. If you don’t have the time to get a meal after the game because of a long commute or other obligations, don’t worry, there are other options too.

Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for quick energy. You need protein for your muscles and. Post-workout meals include: Post-workout recovery smoothie (or post-workout smoothie made with low-fat milk and fruit).

If you prefer to exercise later in the night, you can have a light dinner and then eat a post-workout snack or beverage when you’re done. The Mayo Clinic suggests a smoothie, a peanut butter sandwich, yogurt with some fruit or low-fat chocolate milk with pretzels. Read more: 10 Irresistible Weight-Loss Smoothie Recipes. Eating after a workout is all about replacing the calories you used up.

For one, it’s important to replenish the glycogen that has been depleted during.

List of related literature:

About an hour before your workout, have a snack that includes the macronutrients you need, such as a slice of Ezekiel bread with almond butter; a bowl of oatmeal with soy milk and blueberries; a Simply Bar (see Appendix C and the Resources section); or a protein shake with flaxseed oil, soy milk, and whey protein.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

Good choices for your pre-workout meal are pasta, rice, potatoes, sandwiches (roast beef, turkey, peanut butter and jelly), oatmeal with fruit, or a breakfast burrito with eggs and potatoes.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

After the workout is over, a protein source and carbohydrate-containing food or snack (one cup of chocolate or plain milk, fruit yogurt, or three or four crackers with peanut butter) eaten within thirty to forty-five minutes can support muscle recovery.

“Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School” by Jill Castle, Maryann Jacobsen
from Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School
by Jill Castle, Maryann Jacobsen
Wiley, 2013

Simple carbohydrates like a banana, granola bar, or whole grain crackers should be eaten right after exercising, followed by some protein such as a tablespoon of peanut butter, a hard-boiled egg, nuts, or turkey within a couple of hours.

“Red Light, Green Light, Eat Right: The Food Solution That Lets Kids Be Kids” by Joanna Dolgoff
from Red Light, Green Light, Eat Right: The Food Solution That Lets Kids Be Kids
by Joanna Dolgoff
Potter/Ten Speed/Harmony/Rodale, 2009

High-quality protein foods (20 to 25 grams) within two hours after exercise and eaten with carbohydrate foods—perhaps milk with cereal, chocolate milk, a shake, a proteinbar, yogurt and berries, or a turkey sandwich—help to repair damaged muscletissue and stimulate the development of new tissue.

“Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, 5th Ed” by Roberta Larson Duyff
from Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, 5th Ed
by Roberta Larson Duyff
HMH Books, 2017

Immediately following a workout, either a recovery drink or an easily digestible pudding is the best snack.

“Thrive, 10th Anniversary Edition: The Plant-Based Whole Foods Way to Staying Healthy for Life” by Brendan Brazier
from Thrive, 10th Anniversary Edition: The Plant-Based Whole Foods Way to Staying Healthy for Life
by Brendan Brazier
Hachette Books, 2017

For breakfast, I have either an emulsification of raw spinach, raw sweet potato, banana, yogurt, a scoop of low-sugar protein powder, and strawberries or blueberries or cantaloupe; or oatmeal with peanuts, raisins, and pumpkin seeds.

“Backlund: From All-American Boy to Professional Wrestling's World Champion” by Bob Backlund, Robert H. Miller, Roddy Piper
from Backlund: From All-American Boy to Professional Wrestling’s World Champion
by Bob Backlund, Robert H. Miller, Roddy Piper
Sports Publishing, 2015

A good, simple post-workout meal might include a whey protein shake and a serving of fruit, or a serving of light Greek yogurt and fruit.

“Train Like a Bodybuilder: Get Lean. Get Big. Get Strong.” by Erin Stern
from Train Like a Bodybuilder: Get Lean. Get Big. Get Strong.
by Erin Stern
DK Publishing, 2019

A peanut butter, turkey, or tuna sandwich, milk or yogurt and fruit, or nuts and fruit consumed 30 to 60 minutes before training are excellent choices for a pre-workout snack.

“Lifetime Physical Fitness and Wellness: A Personalized Program” by Wener W.K. Hoeger, Sharon A. Hoeger
from Lifetime Physical Fitness and Wellness: A Personalized Program
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2012

Oatmeal, peanut butter and a bagel, or cereal are good choices, as is anything else that contains a large amount of healthy carbs and some protein to promote muscle repair.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I really love your channel, you have excellent recommendations. I will join it with the best nutritional supplements https://ya.co.ve/wQ1 and everything ok. This set has brought me good results.

  • Thank you Thomas, your content is amazing, i made correction to my keto diet that had instant results. This post workout video is a good clarification

  • What is the best way to lost a ton of weight? I read loads of great reviews on the internet about how Custokebon Secrets can assist you lost lots of fat. Has anyone tried this popular lose weight method?

  • I usually never have time to eat breakfast because of school but now I’m gonna have whole wheat bread, cream cheese, and strawberries. DELICIOUS AND FAST ��������

  • the channels that are the best in my opinion dont have enough subscribers i expect here to have 4million subs thats why im contributing keep up the good work and post more workout and pls do a video for food ideas for school kids pls:)

  • Chloee i have a question i work monday to friday from 7 30 am to 4 30 PM so i usually am home around 5 PM my time during the day i eat allways something around 10.00 am and then i have my lunch at 13:00 pm then i only go home at 4 30 and arrive at 5 pm so my question is should i eat right away a normal meal like brown rice and chiken or some other protein meal? or should i eat a snack then work out then eat a normal meal?.. ive been trying lately to eat first a normal meal and 1 hour after or 2 ill head to the gym… but i dont know. could you help me?

  • Not to mock what is being said in this video but personally I wouldn’t follow this advice fully. My reasons are 1) Processing fruit depletes the nutrients in them so better to eat fruit as is in my opinion. 2) Protein powder, it isn’t well recognised that too much protein like any nutrient gets stored as fat in the body so buying protein powder is not a good idea in my opinion.

  • Hi. I am working out but I am eating more during the day. I am hungrier than ever. Any suggestions what to keep the hunger down…..

  • After watching your vlogs I’ve been hooked on oats �� yum!!
    I cook my oats with water, cinamon,sultanas!
    then I top with coconut chocolate yogurt, walnuts, grapes, peaches, plum ���� so so good!!!
    Thank you for sharing ♥

  • Love this…but….i want to pig out with tasty food and for me most of the time that comes with red meat and a lot of grease lol. But I don’t care what can I eat(pig out) but still be beneficial to my recovery?

  • Do you still eat hamburgers and brownies? I’ve been eating really healthy lately and I just want to take a break and eat junk food

  • I usually train fasted-a little decaf coffee is the best for me! But oatmeal, fruit, even a sweet potato does the trick for a great workout! <3 Post-workout is when I load up with water, complex carbs, and heaps of protein. I also have been adoring lentils with brown rice and veggies as a meal-eggplant, tofu, Brussels sprouts, and spinach are the best combination!

  • Ugh I loveee all your work out videos and tips and advice thank you so much! I basically use your 10 minutes intense core work out routine at the gym always!!!

  • Love your voice and authentic self you are so inspirational and full of good vibes. It’s what the world needs right now. Plz continue to put out these exceptional videos. Thanks doll❤️❤️❤️❤️❤️

  • Just some tips for boosting protein absorption when you cook lentils (or any grains or legumes) from dry, soak them for a few hours first, then cook them with onion or garlic ��

  • Thank lord I found your channel. Does anyone know any other fitness/Health youtubers who aren’t vegan or vegetarian (no hate it’s just because I can’t relate to time)?

  • I am planning to do the intermittent fasting but my job starts at 8am until 5pm.
    is it ok to do the eating window from 2pm until 10pm? because my time of workout is from 730pm to 9pm.

    i hope someone answer me:)

    thanks in advance

  • During intermittent fasting (3xs a week) and keeping keto the other days, are bcaas/pre workouts not recommended to have on non fasting days?

  • Love you sweety,, i m vegetarian and cannot afford protein powder..so can i drink milk after workout to hv my protein
    How much protein in one 20ogm serving bowl of cooked lentils? Plz tell

  • Is it okay if i eat boiled egg everyday? What will be my diet plan for 2 months? I would like to know please. I have a huge fat in my stomach.

  • I think having one tbsp of plain or greek yogurt topped off with maybe some walnuts and almonds or whatever nuts of your choice is enough:)
    But do whatever you feel is right

  • Hello there, have you considered Custokebon Secrets yet? Simply just do a google search search. On there you will find an awesome suggestions about how you can lost a lot of weight. Why don’t you give it a chance? maybe it can work for you too.

  • Hi, I’m a newbie vegan (4 months) and trying to eat as whole food plant based as possible. The one thing I can’t seem to find that doesn’t have extra additives and unnatural ingredients in it is vegan yogurt.. what yogurt do you use Maddie? Or does anyone have any suggestions for a vegan yogurt that has minimal ingredients and no additives or chemicals?

  • Thomas I eat BF around 7:30-8am and workout at 11:30am everyday M-Friday. Would you recommend the morning post workout meal for me or something else?

  • Pls can you clear one thing? Some people say stop drinking milk at all if you are on the way to lose weight. How true is this? I’m a mom of twins and always on my toes. Started doing zumba and feel so exhausted and on top of that if no milk intake. Will it not cause osteoporosis?

  • I appreciate you and the dedication, knowledge, and hard work you put into all of your videos. Thank you so much for your kindness brother! You’re changing my life and words couldn’t begin to describe my gratitude. From the bottom of my heart, again, thank you!

  • Omg!!! So much shit take this do this at this time when where morning nite eat this no eat this really i fast 14 hours a day a big mac meal im lean and strong that all u need

  • This is just superb, I been tryin to find out about “how fast can women gain muscle” for a while now, and I think this has helped. You ever tried Tiyarper Piyacob Booster (just google it )? Ive heard some awesome things about it and my neighbour got amazing success with it.

  • You didn’t say it, but it seems like whey protein, eggs, avocado, and omega 3s would be great in the morning. the omega 3s in combo with the insulinogenic whey shake and protein would be great for protein synthesis and the fat consumption doesn’t hurt as much in the morning and would power you through the day. Thoughts?

  • Maddie <3 If I'm on a diet at the moment for losing weight, do you recomend to eat the same things as you? I would change something? I realize that just starting being vegan I already lost weight... But I want to be lean! And I know that will take a time.

  • Hahahaha she said nuts help u from droping ur insulin level.. Don’t u know that your metabolism still is decreased as long as your insulin level is high ��

  • So ur telling us to eat things with a lot of fat? U lier bruh ur prbbly fat thinkin about what u lie to people about I can’t believe you just find random scientific words that seem complicated that people don’t usually look up to support your wrong claims. Smh ����‍♂️

  • Love your videos Maddie and love the always oats cookbook too ���� do you put sauces on your main course foods? If so can you put any good sauce ideas in a next video? ��

  • My friend’s brother who is basketball player and he got a schoolarship to play in America tought me this trick because i’m a volleyball player and have intensive trainings twice a day and i struggle with my weight to after i finish working out before i actually eat something that i should just eat cheese because he said that it helps your fat turn into muscle faster or something and i tried it out and i didn’t lose much weight on the scale but damn my stomach got so flat and toned up i was so shocked when i saw myself in the mirror.I recommend this to everyone who workout as much as i do and i hope it helps just as it helped me:-)

  • 3 people dislikes it. Hm, can people watch YouTube from a psychiatric ward? I don’t want to offend anyone but, I just don’t get why ppl dislike. Man, if you don’t like it, just watch something else

  • I just started back this week to working out and taking in a Zumba class or two. This information sure grabbed my interest. Thank you for the great encouragement to me today from watching this science-filled video. I ate smoked trout, some salami, an avocado, drizzled with olive oil and ACV! Oh yes, and a cup of cold brew!!! I’m excited to see how I feel the rest of the day!! Cheers!!

  • Thank you for the video Thomas:)
    What about if i’m having 1 meal a day and it’s in the evening post workout, i’m working out as well in the evening. Means i can’t have any fats at all.
    P.S. cordyceps gives energy, the same with cacao, i tried both, if i’m having in the evening these, i have sleeping issues:)

  • It’s still surprise me just how a number of people have no idea about Fenoboci Diet Plan (just google search it) although lots of people lost tons of weight with it. Thanks to my mate who told me about it. I have lost lots of fat.

  • Hello Joanna, I have prepared this video on fitness at home during covid-19. I am sure your subscribers will love it. If you like it, please do share it, thanks https://www.youtube.com/watch?v=QMRjrtzsUy4&t=114s

  • where did you get your wood bowl my mom has been looking everywhere for something like that and her birthday is in two weeks please respond

  • Feels like I’m doing it all wrong (help pls) I currently do a fast from 9pm to 6pm. I workout in the mornings (7.30am) after an espresso shot and don’t eat anything until 6pm. Am I harming my body with such a routine? Any advice and guidance greatly appreciated

  • I take oats,milk, raisins almonds,banana and whey protien powder,honey and just mix and cook them on stove and consume it.Plz tell if it’s fine and safe.

  • Great video! Thank you for taking the time to make it! For my pre work our snack I’ve been eating 2 whole grain rice cakes with peanut butter and honey and 1 apple. Wanted so more ideas, and definitely got some inspiration!

  • Hey Maddie would you do a reaction/response video to h3h3’s recent podcast about veganism with Michael from Vsauce? The channel is “H3 Podcast Highlights”

  • I started Keto diet 3 days ago lol yep pretty new to this life style change, the same day I started Keto, I went and got a gym membership, so I fast in the morning and eat at 3pm and eat again 8-9pm cause I am starving by 8pm no matter how full I fell at 3pm, around 10pm I go the gym and work out lightly cause my body not use to it for an hr and then head back home and make some golden tea also new but heard is good for the liver and I just found out I have a fatty liver and gallbladder stones and then get ready for bed… so my question to you am I ruin my Keto diet? by eating and exercising so late? Today I check my weight I was at 178 when I started and went down to 171 in 3 days, it was funny cause my scale ask if it was me using the scale, but aside from that I have seen no changes in my body except being tired and cranky but I expect all that cause I did a 360 from my normal routine

  • really? you guys are listening to people that dont workout? how bout listen to people with background experience who can prove what works…dont listen to this fake shit

  • Jsoh! U’re A Life saver..Simply Loving all Your Tips..Ontill u mentioned it, i was thinking as a woman my Iso sensation 93 was not Good..Well now i’ll keep it up..Thanks For your time/ Tips

  • Hey! I absolutely love your videos and they have inspired me but I need help. So before I start to achieve abs should I do a few cardio workouts to get a flat stomach. Please help I would really appreciate it?!?

  • Hi Thomas Something I was confused about from a Keto perspective after watching: How does the evening post-workout meal with reduced fats and the research indicating that we store more fat in the evening time, coincide with previous videos you’ve done for Keto in regards to the “Protein Sandwich” theory? Or in another video, you recommend taking MCT oil before bed to help with sleeping and fat-burning at night? Thanks again for the great videos and information!

  • Hey Thomas. Since my world is flipped upside down, meaning I work at night and sleep during the day. How does this play into my situation? I work out when I get up around 5:00PM.

  • What protocol would you recommend for someone who practices 23/1 intermittent fasting on keto? Eat in the morning and work out in the evening? Both in the a.m.?

  • ‘whey’ protein is nothing but the leftover crap from the dairy milk processing. its THE GARBAGE. for years the industry was dumping it in landfill!!! because there was no use for it because its useless!! until the day came when some moron discovered a way to bullshit people to make money. today people apparently including so called ‘doctors’ actually believe its a quality protein source when it could not be farther from the truth. i hope least someone reads this and takes it in. whey is garbage its not good for you!!

  • you’ve always been my vegan inspiration but now you’re becoming my fitness inspiration too!!! you’re gaining some serious muscle girl, u look great����

  • Where do you get your tops/bras? I’ve been looking for some just like the ones you have but haven’t been able to find many good results��

  • Stop talking stupid about not working out on an empty stomach, how about you do your research because I run 7 miles every day on an empty stomach and I am shredded it’s called stop being a stupid ass and read a fucking book the body will burn off of your fat same thing with people that do intermitting fasting and they go work out so stop talking the bullshit

  • Try Tabata style exercise. Result show in a week! https://www.youtube.com/playlist?list=PLYtxbcvn5HmDnxeFnCikVe1JNQ2BEtAOX&fbclid=IwAR1VQUd5-FwbxtXV1KMuFz4KVDEq5T3r3rvLSldf_G5cy3PlK9DZiYtIgQE

  • you are so beautiful, kind and intelligent and i can tell you know what you are talking about when it comes to nutrition. i love you so much!

  • Ok I can see it now, I can see that u will be the one to take bonnie rebeccas position, not trying to compare/compete two fellow youtubers with one another (everyone is diff in their own way) but the thing is theres something soososososososos amazing about you, where u dont beat ur self up for eating junk every now and then considering youre very health based, whereas bonnie was full on hclf, feels bad for eating sonething with oil or junky in general, forced herself way too much to ride her bike etc whereas with u, u dont do that, u and ur bf love to eat junk every now and then and that time u took a month off from the gym etc. Just in general, I love watching ur videos, its always so lighthearted and ur not hard on urself

  • Anyone tested out the Custokebon Secrets (do a search on google)? I have heard numerous amazing things about this popular weight loss secrets.

  • Can i eat only a fried egg and a glass of milk in dinner after 30 minutes of workout or something else want to be consume?? Please guide me about that…

  • Working out on an empty stomach is actually healthy and helps you burn more fat, people always workout while fasting in ramadan usually an hour before their meal.

  • After workout you need fast sugars and decent protein. Avoid fat obvs… but quick carbs. However and realistically it’s total kcal and macro split over a day that technically matters when it comes to body comp

  • Coffee also blocks iron absorption, so I wouldn’t take it together with the post workout food. Especially if you’re a woman. Wait about an hour after meal.

  • The food looks good but the second dish needs some kind of sauce or spices because it’s super bland. Eating healthy is the best but i’m not one of those people who can convince themselves that something tastes good just because it’s healthy, if it doesn’t taste good i won’t feel satisfied, i need the flavour.

  • Right after I woke up in the morning, I do my workout without anything on my stomach��bcz if I drink my water with AC my tummy feel so bad������ I love morning workout….???

  • I started loosing my muscle, after I started the this post workout morning meal of eliminating the carbs. I started loosing my belly fat, but I lost significant amount of muscle mass

  • Nice!
    But if it was me since I’m a vegan I’d probably sub in tofu or such, though I don’t eat it that much, I eat pb2 and quinoa (separate) for protein more often (but only 2-3 servings of pb2 per day and 4 servings of legumes).
    Though more often, I prefer tofu in desserts.

  • You said in recent that we shouldn’t eat fruit after workout, you say that it’s better before the workout because the fructose will be in the bloodstream and since you’re working out the cells will take those fructose as source of energy, you also said that they are good to go in the morning when we wake up.
    Now you recommending us as a post workout. I don’t understand

  • These doctors clearly don’t know anything about nutrition. Whey protein? Really?!? Just FYI doctors casein is the protein found in dairy and it’s directly linked to promote cancer. That’s not an opinion, it’s scientific evidence. Dairy is disgusting. Go vegan.

  • Greetings!

    I am a students from APEC Schools Bayanan together with my group mates, We are tasked to make a website
    that is connected to Dietitians and chefs like meal plans, healthy diet and many more. This video will be very useful for our
    task, We wanted to ask permission if we could possibly include this video to our website for additional information.
    We can assure you that this will only be used for educational purposes and we will surely put your credits on it.

    Thank you for your kind consideration,


    Daphne Francisco
    APEC Student

  • Your videos are owesome and your meals look delicious af�� congratulations for all your accomplishments. But I do not understand how you are so skinny if you eat a Lot��

  • Hey Thomas, great video as always! Can you make a video about cutting while doing resistance training on keto? Currently I am taking creatine, bcaa, dextrose, and some fruit for a little bit of fructose to combine as you say, but I was wondering if I should stop doing the dextrose and the fructose while cutting? Also how should the workouts change when cutting? Everyone says different things, should I reduce the amount of reps that I do, but keep the weights at the same level (which seems more logical to me), or do more reps (which probably is even more counter keto) at lower weight?

  • So usually a fasting/morning workout guy but the occasional necessity evening workout comes around… is a post workout meal totally necessary with a high protein/keto day all ready completed? Also wanting to start a fast after that last meal prior to working out?

  • I’m so confused in other videos they say avoid wheat and also beans and lentils even protein bars thought whole grains are healthy to eat when trying to lose weight what the hek

  • So in another video not long before this one you said eat then carbs BEFORE workout now you say AFTER. Pretty big difference how is it?

  • I workout everyday at 7am, then I fast until 15pm. Would be ok to break my fast with a high fat meal or that wouldn’t be ok? Thanks!

  • You are my favorite youtuber hands down. So very informative and down to earth. You have me moving my body and wanting to. I love your recipes and workout videos, they are truly changing my life. Thank you for what you do, you’re making a difference in the lives of so many people.

  • What an amazing video! This video was basically a summarization of a few of your videos that I saved and used to give myself the ultimate post workout meal. I learned about the dextrose and fructose from one video, the cacao from another, and the omega 3s and coffee from another. It was really good to get some confirmation though and make sure I was doing it right. This video made my day!

  • Maddie your videos inspire me sooo much! You’ve showed me it’s not about counting calories, it’s about getting active and nourishing your body with good foods!

  • My exercise is generally a 16km (10 mile) bicycle ride to work which takes 35-40 minutes (and again home after work). Approximately 120m (400 ft) of climbing each way. I do the morning ride fasted and eat pure creamed coconut some days as a post-workout which is decent fat and very low carb. Does this sound about right with the info in this video, or should I switch to something with more protein?

  • I Just watched another one of your videos about nighttime drinks. So if I work out late at night my post meal should not contain fats? Does this also include nighttime drinks post workout should I minus the coconut oil and ghee in my teas and chocolate moo moos?

  • Hi everyone! I’m starting my fitness journey and wanted to ask if anyone has ever felt light-headed or sick after drinking a protein shake? I’ve been going to the gym 5 days a week for a month now but I felt my diet was missing a little help on the protein side, being vegetarian I tried Sunwarrior but for some reason I’m fine before I drink it, but after I feel sick. I stopped now of course, but I wanted to know if anyone had experienced something similar or if my body needs to get used to it.


  • Should fiber from foods like avocados be avoided when consuming the higher fat and protein meal in the morning post workout meal IF TRYING TO BUILD MUSCLE? I notice that when I consume vegetables, olive oil, and other slower digesting foods and fats, I notice less of a muscle preservation affect or muscle growth after the meal.
    By the way, I consume my post workout meal around 45-60 minutes after workout (around 11:00)

  • Hi there, thanks for everything you are doing for us, if you can take just 5 minutes to answer me its will mean the world. fir, I’ve been watching your video and want to ask you a question cause I’m starting working out seriously and need just a little push from you so that I can do have the best result, I’m 6,4 inch and I weight 285 pounds, and all my weight is on my stomach and up. have no fat on my arm and legs, I m doing cardio and a little weight lifting 3 to 4 time a week since two weeks now, should I use complement or protein shake? I’m not eating anything apart from food, a lot of eggs, vegetable, chicken, meat and fruits, thanks again mate a hope to hear from you.

  • 44 years old when I learned how to properly cut a mango. LOL. Never have I thought of oatmeal and mango…. but I LOVE mango and can’t wait to try.

  • Thomas, anybody, how many hours after consuming the post-workout food in the evening, I can have my dinner?
    Second question; can I take an omega 3 supplement in the evening post workout, or is that too high in fat and you would only recommend it in the morning post workout?

  • If a person works nights, and they work on their “mornings” (wake up at 5 pm) should they consider that a true morning workout or evening workout???

  • So we cann make at home a salad of spinach, chia seeds and beetroot?
    I used to work out at home. I even got a booklet with a muscle-man on the cover of the booklet. As a result perhaps of random home work out i became the insatiable HUNGRY. So for certain reasons i found that work out isn’t taking me anywhere except to hunger, tiredness, and wierd body shapes. My shoulders woun’t fit into my shirts. My parents get scared when they see me and no matter what i eat i would STAY HUNGRY. And i quit excercise. I started to gain weight and belly Fat.
    Body sports if it is following a certain philosophy must focus on understanding the important foods for work out. The vitamins, the fluids, the carbs.

  • If I have a pre and post work out, can I still have a breakfast? I’m 22, mesomorph, who is trying to lose belly/ body fat and gain lean muscle. Thanks:)

  • I’m not entirely clear on how the low/no fat evening meal fits in with your “protein sandwich” hypothesis. I thought we were supposed to lower fats in the mid day meal??

  • When you say evening do you actually mean by time? I am a night shift worker so my day starts at 2pm so my workout is around 3pm I eat 4pm-midnight then start my fast.

  • I’m from India where the main focus of any dish is always the carb, I’m not on a keto diet since its really difficult and expensive to be or to maintain it here in India. Can I still apply this rule of having fats and fat coffees in morning post workout? And is it okay to have carbs on the remaining part of the day if start following this rule of including fats in my post workout nutrition? Or should I not have fats at all?

  • Wait but i was doing what you said couple videos back on spiking the insulin after the workout and IF?? You said to go with 30-40g of carbs, 15g fructose, Omega 3 and lean protein..

  • As a bodybuilder that trains 5 days a week high intensity trying to build as much muscle as possible, wouldn’t a high carb high protein meal after work out in the morning be more beneficial than fat? If yes should the bodybuilder take in high carbs every morning during the 5 days and high fats on days of no training?

  • Just to let u know. I hope you feed your cat a strict carnivore diet. All politics and beliefs, aside cats are clearly carnivores. And if u care about health as much as you do, you should with your cat. Pllzzzz ffs

  • I noticed on your another video which you saying fruit is better eating alone, not with food, but now you saying bread with banana,,

  • Maddie I love your videos! As a person who needs to lose a lot of weight I tend to worry about eating the carbs of the oatmeal and sugars of the fruit. I want to become vegan, but then get so confused on how to lose this weight that I end up thinking I should just eat meat and veggies.

  • Thomas you are doing an amazing job!!! Thank you so much for your eye opening information!
    Could you please have more videos like this where you talk about post work out meals etc..
    Thank you again

  • I am slightly confused by this because I have been following the “Chocolate Moo Moo” drink an hour or so before laying down which is very high in fat. Is that not right?

  • After a workout drink a �� protein shake with��,spinach ��, ��, raspberry & chia seeds to feed your muscles�� blended with ice for a smoothie texture. ������

  • Baby Steps, I bought Pea Protein mix. I hope it tastes good. I never had anything like this except yrs ago i blindly followed Oprah on optifast, strawberry mix. bleccch!

  • Just ate pre work out meal
    Toast peanut butter banana and abit of smoothie
    Waoooo its just the best
    Let me go out outthe buddy…..
    Thanks dear

  • 1grilled chicken
    2whole eggs
    3smoked salmon
    4cherry juice
    5cottage cheese
    6green tea
    10chia seeds

  • You need to start adding side effects of these products like cacao. I followed your evening post work out meal with cacao and disrupted my sleep to only more 4 hours sleep, all day migraine headache and drowsy all damn day. Almost had an accident driving home. You just broke my trust Thomas…just because some online store wants to pay you to promote their product then you’re cheerfully announcing it from the rooftop. Viewers!!! Warning!!! If you get an accident taking all his products recommendation then SUE him.

  • Hi Thomas, i’m trying to get in a low carb diet. In a previous video you said that you should not eat post workout carbs and eat them pre-workout. It feels confusing now. Hope you answer me. Have a good day!

  • thank you sooo very much for considering my request regarding this video..really helpful and really grateful too…thank you…��������

  • Question do you have to eat the pre meal right before the workout and the post meal like exactly after the workout like running to the kitchen to make sure that you eat it right after or do can you have some time between the food and the workout

  • So for post workout meal p.m. this nigga os saying to do a whey protein shake with cacao and a rice cake with half an orange? Even ig I’m hitting the gym for over an hour? I just can’t even.

  • Wondering if you’re able to clarify something regarding evening/morning post workout, as I’m personally in a bit of a different situation than the ‘gen pop’. I work a 3rd shift situation, so my morning is night time and visa versa. I’m sure it wasn’t covered in the studies…but if I am doing intermittent fasting (generally 4pm to midnight), should I treat these theories/best practices as if my night is my morning? I’m not sure if that’s able to be clarified, I’m just wondering if it has to do with internal clock and if I am okay to eat fattier things when it’s ((my)) morning? Xoxo thank you!

  • I have been watching a lot of Tom’s videos and have concluded that they are very helpful however I would go broke buying all the recommended foods and supplements he suggests. I am 66 yrs old and after I work out I have a protein shake or a protein bar. Then later on I eat a low carb high protein meal.  Am I wrong? Geesh

  • Hellooooo beautiful people!! I hope you all are well! Who says you cant get protein as a vegan? Hope you guys enjoyed this one. And if you want the full workout details then check out my fitness instagram @madfit.ig

  • Right when you started cutting the mango I thought “damn that looks like a hella good mango. Quick question about passion fruit, is it always super sour? The ones I’ve had ( I’ve tried 3) have all been soooo sour like almost as sour as lemon flesh. I’m wondering if it’s my location, I live in the northeast cost so not the best fruit climate. That have all been wrinkly and ripe

  • This is AWESOME! Thank you! I love how it’s broken down because I used to train at 4AM, now I just cant pull that off till the weekend and train after work during the week. This is perfect! I def need to change my post workout meal! Thank u Thomas, have a fab day!