What Dietitians Eat … Following a Workout

 

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“Breakfast is my post-workout meal, but for clients who aren’t eating a meal right after, I recommend low-fat chocolate milk, a protein bar with 10–20 grams of protein or a smoothie with yogurt, milk and fruit. “A protein shake is [a good choice, but it’s not] superior to any other food that offers adequate protein and carbs after a workout. In general, any post-workout meal or snack that provides adequate protein, carbohydrates, fluid, and helps to meet total energy needs will work for a recovery option post-workout.”.

Second, eating protein after a workout is a must for speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes (which are minerals that your neurons need to fire. Another simple post-workout combo is a whole-wheat English muffin with avocado or overnight oats with cottage cheese, nuts and fruit.

These snacks deliver protein, carbs, healthy fats, and minerals. Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for quick energy. You need protein for your muscles. Whether you should eat before a workout is an ongoing debate. Some people believe in the benefits of fasted exercise, which — according to a University of Bath study — has been shown to burn more fat.

But others can’t even function without something in their stomach, because in addition to providing you with fuel to burn, a healthy snack can preempt workout. Most dietitians recommend eating something within 30 minutes after a workout. Your body, after using up its available energy, needs to be refueled, specifically with carbs and protein, for energy.

Eggs are one of the best — and my personal favorite — foods after a workout. They’re a powerhouse of nutrition, with a significant amount of protein and healthy fats — around 7 grams and 5 grams. After a competition or workout, focus on getting carbs and protein into your body. This gives your muscles the ability to replenish the glycogen they just lost through training and helps your tired muscles rebuild and repair with the available protein and amino acids.

Try to eat within an hour of completing an intense workout. Swipe through to find the perfect nutritionist-approved, after-workout meal for you. Veggie omelette + a slice of whole grain toast Good after an early-morning workout.

List of related literature:

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

For each meal, choose a protein source, whether it be eggs and bacon at breakfast or some type of fatty meat, such as steak, at lunch.

“The Ketogenic Bible: The Authoritative Guide to Ketosis” by Jacob Wilson, Ryan Lowery
from The Ketogenic Bible: The Authoritative Guide to Ketosis
by Jacob Wilson, Ryan Lowery
Victory Belt Publishing, 2017

Your meal needs to include protein (chicken, fish, lean red meat, soy products, eggs, nuts/seeds), vegetables, healthy fats (olive oil, avocadoes, nuts) and starch (whole grains, potatoes, pasta) to keep your body happy.

“Glycemic Index Diet For Dummies” by Meri Reffetto
from Glycemic Index Diet For Dummies
by Meri Reffetto
Wiley, 2014

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,

Mix meat or vegetable protein with vegetables, pasta, rice, cereals, or other foods to provide all the protein, carbohydrate, fat, vitamins, and minerals necessary for good health.

“ASPCA Complete Dog Care Manual” by Bruce Fogle, American Society for the Prevention of Cruelty to Animals
from ASPCA Complete Dog Care Manual
by Bruce Fogle, American Society for the Prevention of Cruelty to Animals
Dorling Kindersley, 1993

the amount, eat a variety of plant proteins (e.g. nuts, lentils, legumes) and animal proteins (e.g. chicken, tuna, jerky).

“Adventure Racing” by Jacques Marais, Lisa De Speville
from Adventure Racing
by Jacques Marais, Lisa De Speville
Human Kinetics, 2004

Energy intake can be increased by eating meals more frequently; adding healthy high-calorie snacks, such as nuts, peanut butter, or milkshakes, between meals; and replacing low-calorie drinks such as water and diet beverages with 100% fruit juices and milk.

“Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor, Lori A. Smolin
from Visualizing Nutrition: Everyday Choices
by Mary B. Grosvenor, Lori A. Smolin
Wiley, 2017

Counselling may involve advice on eating patterns (e.g., eating certain types of snacks at particular times of day) or addition of energyand protein-rich food ingredients (e.g., cream, milk, oil, butter, sugar, and skimmed milk powder) to meals.

“Encyclopedia of Human Nutrition” by Benjamin Caballero, Lindsay Allen, Andrew Prentice
from Encyclopedia of Human Nutrition
by Benjamin Caballero, Lindsay Allen, Andrew Prentice
Elsevier Science, 2005

To facilitate enough calories, liquid meals may be necessary, such as whey protein smoothies with fruits, nut butters, and/or yogurt d.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

On the days you eat cooked food, you follow the recommendations already given: fruit and fruit juices until noon, then lunch of a concentrated food (either a protein or a starch) with vegetables and salad, and dinner of a different concentrated food with vegetables and salad.

“Fit for Life: Not Fat for Life” by Harvey Diamond
from Fit for Life: Not Fat for Life
by Harvey Diamond
Health Communications Incorporated, 2010

Alexia Lewis RD

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

[email protected]

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48 comments

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  • What wants the recipe for those PROTEIN JELLIES? �� Do download Lifesum for FREE at https://bit.ly/2IJpD5Z and let me know what you think, and if you do subscribe here’s my discount code: https://lifesum.com/redeem/chloe30

  • Is it ok if for lunch/dinner I eat a chic fil a cool wrap (white wrap, grilled chicken, lettuce, and a pinch of shredded cheddar cheese)

  • How long did you bake the potato chips for and at what temperature??? I love your recipes but I really feel like you should specify these things so people can actually make it

  • I had a slow metabolism until i tried @t. Now i am losing weight and fat very fast, this @t is magical. If you want to lose weight and fat very fast and healty, you need to try it @t. You don’t need to stick to a diet, you can eat everything you want. Just give this a chance. This increases longevity and decreases hunger. It helps with blood sugar control. Just try it @t

  • I tried the nachos recipe everyone in my house loved it. I added a few different ingredients though, I used some chia seeds and homegrown chia sprouts as well:P

  • Crei que todos esos nachos de papas era solo para usted jajaja! Saludos desde Costa Rica aqui te sigo con los subtitulos, espero que los active en todos tus videos

  • Yeah, I too am guilty of jumping through weight loss plan to others as well, I do believe that I need to have tried every single weight-loss program that was available, however eventually not one of them made it easier for me to reduce and keep the weight off. I ended up trying for the very last time with the Custokebon Secrets simply because my cousin who told me great things about it and so far to date I have successfully lost 16 pounds in 4 weeks!

  • Thank you thank youuu sooooo much as I completed my graduation in food science in osmania University, Hyderabad
    Sooo willing to do pg diploma in dietics also thank you for further information ������

  • I got inspired by your recipes and I made a vegetarian version! The beef can be easily replaced with “Beyond beef” so that’s a plus. I also couldn’t find a recipe for the protein jellie and I don’t have Lifesum anymore (or money to pay for it) but I experimented with my mom and we mixed some jell-o with non-flavoured protein powder. Tastes actually pretty good and has whooping 30 grams of protein per batch!

  • Chloe how can you make such a liquid almond butter??? I just tried to make it and the texture is not as liquid as yours:(. I have blend it using chopper for almost 30 minutes but still the texture still sticky….

  • I’m Asian and need my flavour and spices… This is the first “healthy meals” video I seen when someone uses seasoning! Yes sis!!!

  • Hey Chloe, it’s my 6th day of 2 Weeks Abs! I was wondering about the Sweet Potato Porridge. Is it okay if I use orange sweet potatoes instead of purple? I always wanted to give it a try ��

  • Is anyone else thinking that they could not finish this meals? I eat so little in comparison, and I understand thet she has a lot more physical activity but still.

  • Chloe I love your videos and you. But I really wanna ask why did you had avocados if you are allergic to them? You just posted in January 2019 that you were allergic to them.

  • Am Dr.varthnee
    For Nutrition n dietician salary level is very low in India. Even if u did M.phil also pay is low. Guys be careful on choosing your career

  • Is there anyone that is a slightly picky eater but just wants to eat healthy SO BAD but no matter what you do you can’t bring yourself to eat all the veggies you need to?? ����

  • Ma’am I am graduated in bsc hons biotechnology and I am doing pg diploma in nutrition and dietetics. After internship am I eligible for RDN exam to become a registered dietitian…. Please ans me

  • Like Taskeen has mentioned, you don’t need to do a MSc alone, in order to become an RD.Any post graduation is sufficient, as long as you have a bsc in food & nutrition or home science with a specialization in nutrition.
    A diploma is a specialization and is more job oriented than a generalized MSc.
    JD Birla Institute in Kolkata offers a brilliant post grad diploma course for dietetics and applied nutrition. It is specialized to food commodities, medical nutrition therapy, sports nutrition and nutrigenetics + nutrigenomics and a full-fledged internship, all within one year.

    Admissions are closing soon.

    Check it out more information on http://www.jdbikolkata.in

    Ishita Biswas
    Nutritionist & Assistant Professor

  • Those nachos look delicious but I hate tomatoes and I’m not really a fan of avocados either so does anyone have an idea for different toppings? xx

  • I did bsc maths, but my schooling I had a biological background, I wanted to become a nutritionist and I want to do pg diploma in nutrition courses, is it possible?

  • Yeah eat a sandwich and a parfait with granola after your workout…..Pure dumbness!!! This dietitian must work for General mills hahahaha

  • One of my friend has completed DENTAL SCIENCES and intrested in joining clinical nutrition course in medvarsity website. Could u please tell is this a good choice to do this online course or join offline at hyderabad. Is dental degree eligible to do nutritionist course??

  • Would appreciate it if you make a video on how engineers could jump into Nutrition Certifications and can get certified. Would subscribe of you do that.

  • Thanks for doing this video as much spend ur time and give a details many of them not known about this course I completed my master degree in nutrition but many of them think is there a course in India pls give awareness abt this course dear [email protected] gmail.com

  • Thanks mam I completed my Bsc and Msc in a normal clg under West Bengal State University and now I am confused that why I started vlcc course is that good or not can you pls explain

  • डॉक्टर साहब, नमस्ते कृप्या सोया पनीर और सोया दूध के सेवन के फायदे और नुकसान बताए। क्या बच्चो और बुजुर्ग लोगो के लिए ये कैसे फायदे और नुकसान होता है। और अगर फायदेमंद है तो खाने का तरीका बताए ।
    उम्मीद है जल्दी मेरे सवाल का उत्तर मिल जाएगा।
    कृप्या इस विषय पर एक वीडियो बनाए।
    धन्यवाद।

  • If you want to loose weight don’t listen to a young person, when we’re in our 20’s most of us can eat whatever because our bodies are functioning at a higher capacity!!�� listen to a person in the early 40’s to hear the Real truth about looking lean and fit, because they have been through it! These are ‘maybe’ temporary fixes with diet pills/juice disrupting the gut health in the long run. Eat healthy and you’ll be fit!

  • Hi, have you thought about this kind of diet plan known as the Custokebon Secrets? My sister says it helps people lost plenty of weight. Is that possible? I also read many good review relating to this diet plan. Thoughts?

  • what type books we learn from nutrition and dietary supplements
    or sports science
    pls tell me
    I’m 28 years old
    I haven’t completed 10 or 12 so please tell me books name

  • You talk very beautifully.. And covered the topic very well
    .. First time came here.. And subscribed ��… Keep it up.. Nice content my frnd..��

  • I am a teacher by profession.i did my bachelor’s n masters in commerce but now i want to be a dietitian.not for career but i want to learn..is there any diploma that i can do?

  • HEy guys.. who ever made the protein jelly.. please anyone know what to put in for the colors??
    Chloe showed the recipe in the end but then.. i din see anything for the color?
    HElppp T.T i wanna make those little cuties

  • I read many superb reviews on the internet about how exactly Custokebon Secrets can help you lost a ton of weight. Has anybody tried this popular weight loss secrets?

  • Its a good video but just to include there’s another option called clinical nutrition where its mostly focusses about the disease and thier relationship with food

  • I have done everything possible to get a job in the field of nutrition but finally I gave up this profession after struggling for nearly 13 years!!! I am a postgraduate in Nutrition, a Registered Dietitian and a Certified Diabetes Educator. I have also worked as a freelance nutrition writer for Science magazines but did not come across a decent full time job. There is no job satisfaction in this field. Those who are working as dietitians are just passing time to earn some money but even they are unhappy. This is the reality of Nutrition field.

  • I bonked last week after playing a full 90 minute soccer game. I didn’t eat enough before the game and ran out of water at the end of the game. Then it was a good 30 minute drive without water until I got home. By then I was tired for the rest of the day.

  • I think you’re not heard about avinashilingam home science for women is the best for nutrition in Asia level, am from avinashilingam and m graduated in 2012(M.sc)
    Am lil sad you are not mentioned

  • Nice video and I have one question please answer me.
    Is nutritionist and dietetion use stethoscope, microscope, white coat and is they use the word “Dr.” before her name please tell me

  • I really want to find low calorie meals that aren’t fish or egg related �� I’m losing weight so j wang to keep to 500 calories a day but it seems impossible

  • Veena Thorat

    How is bsc (food science and nutrition) & bsc in nutrition and dietician different? Does they both help to become a registered dietician?

  • I had biology,physics, and chemistry when i was in 10th standard but in 11th i choose humanities and homescience is in my main subjects, so can you please tell me that after choosing humanities [homescience] can i be a NUTRITIONIST. or is it necessary to have bio,phy and chem

  • Hi Chloe can you make a video on food low calorie which fruits can we eat in diet and which vegetables can we eat in diet and how much chicken and beef and fish we can eat pizza answer my question I will be waiting for you reply thnks

  • Could you maybe do a few lunch options that are easy to take to work? This lunch is really nice but it takes me quite a while to make.

  • Hi mam I’m a bnys student how can I jus ecupe myself more in the field of nutrition and dietetics right now and it would be fine if you suggest some distance courses

  • Hey
    Can you make a video on what is the scope and career opurtunitues after doing Bsc physical science with chemistry.
    Please.. There is not a single video on youtube
    Il b really grateful ��
    @theurbanfight

  • Ma’am i am bachelor in science field but i had no biology in plus 2 level examination! Only physics chemistry math
    Then will it be possible for me to become a dietician or nutritionist?

  • Hello maam I m doing bsc (zoology) n then I m going to study MSc in food n nutrition… So after ths I want to do PhD in nutrition after ths I m eligible to give this RD exam or not?? Or it is necessary to give this exam after MSC nutrition internship.

  • Ma’am I have done 10+2 in commerce and after that I have done bsc in hospitality management and catering technology from Mumbai University am I eligible for bsc in food and nutrition?
    Please reply would help a lot
    Thank you