What to eat when lifting weight to lose weight

When we talk about diet for weightlifting, we often think that it must be for building muscle. Strength training is the most effective method for muscle building, especially when paired with a nutrient-rich diet containing ample protein, carbs, and essential nutrients. Both of these will take you to a healthy and strong body in no time. However, if your main goal is to lose weight and not gain muscle then you might be in a bit of a difficult spot, it is going to be a lot harder to find a diet for this. But there is nothing to be worried about we are here to help you with it


The Importance of Choosing the right post-workout foods for weight loss

Why does it matter what you eat after a workout when you are trying to burn fat? To understand this question one must know the effects of working out on your body. 

When you lift weights, muscles use all the preserved power in your body, particularly glycogen which is used in intense workouts. This helps protect muscles by preventing glycogen depletion, which can damage muscle proteins. 

After you finish your workout, your body starts rebuilding its glycogen storage. It also starts repairing and growing those damaged muscle proteins. One should take proper nutrients not just to grow the muscles and to repair muscle proteins, but also to help with new muscle growth.

To keep burning the fat even after a workout a good post-workout meal is important.

If you are doing cardio or strength and endurance training, your body will use all of its energy. Therefore, you must take the proper nutrients required by your body after the workout. Many underestimate the significance of a post-workout meal. Understanding its importance can significantly enhance your fitness journey.

Things to eat after a Workout to lose weight

A post-workout meal or snack is very important for weight loss and keeping your body healthy. Some of the post-workout meals you should adopt are the following:


Even though water is not a meal, still is a very important part of your post-workout meal. Staying hydrated properly will get you more benefits from the workout.

The body loses electrolytes and water during exercise. Drinking water during, before, and after a workout can help you get better performance and recovery. Research suggests drinking 17-20 oz of water two hours prior to exercising, followed by 7-10 oz every 10 minutes during the workout. Afterward, aim for 16-24 oz of water for every pound lost due to sweat.

The need for water intake for every particular person depends on how much that person sweats:

  • How much they sweat during a workout
  • What sort of exercise they are doing
  • How thirsty they get
  • Other factors


Dairy protein

Various studies have shown that even as little as 9g of milk protein is enough to trigger post-workout recovery.

Protein-rich dairy products other than milk are:

  • Cottage cheese 
  • Greek yogurt
  • Kefir
  • Ricotta cheese

One cup of low-fat kefir contains around 9.2g of protein. These proteins help you with the growth of new cells and repairs, particularly the muscle cells. This also contains important amino acids which can only be obtained through diet.

Researchers have found that the new growth of muscle protein after exercise is better with milk-based protein than with soy-based protein.

Even though both soy-based and milk-based proteins maintain muscle mass, the growth of lean muscle mass was achieved better with milk protein. 

Protein, and carbohydrates 

Post-workout recovery of the body involves the intake of fats, protein, and carbohydrates. That’s why it is very important to have a proper mix of them. 


Protein builds your body and repairs your muscles.

Consuming a particular amount of protein post-workout gives your body essential amino acids for the rebuilding and repair of muscle proteins. It also provides your body with the essential protein needed to build new cells for muscle tissue.

Protein-rich foods include:

  • Eggs
  • Cottage cheese
  • Plant or animal-based protein powder
  • Tuna
  • Chicken
  • Greek yogurt
  • Protein bars
  • Salmon



Carbohydrates help with recovery. As mentioned above glycogen stored inside the body is used during workouts, and consuming carbs helps with refilling that storage with glycogen.

Glycogen usage depends upon the type of workout you are doing as an intense workout consumes more glycogen during endurance training than during resistance training. If you are focussing on endurance training then your body will need more carbs than a person who is doing weightlifting.

Some carbohydrate-rich foods include

  • Chocolate milk
  • Sweet potatoes
  • Fruits(i.e. Banana, pineapple, etc)
  • Oatmeal
  • Rice cake
  • Pasta rice
  • Whole grain bread

Post-workout meals for you:

Some of the quick and easy post-workout meals

  • Cottage cheese combined with fresh berries.
  • Avocado spread on toast alongside a fluffy omelet.
  • Berries mixed with creamy Greek yogurt.
  • Oatmeal with nuts, a banana, and protein powder.


After lifting weights, it’s crucial to eat right for muscle recovery and weight loss. First, drink plenty of water to stay hydrated and help your body recover. For food, choose dairy proteins like cottage cheese and Greek yogurt, which have essential nutrients for muscle repair. Also, eat a mix of proteins (from eggs, tuna, etc.) and carbs (like fruits, and sweet potatoes) to rebuild muscles and refill energy stores.

Additionally, incorporating protein-rich options such as chicken and salmon along with carbohydrates like whole-grain bread and pasta can further aid in your recovery. These foods provide sustained energy, allowing your body to heal and grow stronger.

By picking the right foods and staying hydrated after your workout, you help your body recover and work towards losing weight. Remember, everyone’s body is different, so pay attention to how yours feels and adjust your diet accordingly. Stay consistent, eat well, and listen to your body to reach your fitness goals. It’s not just about what you do during your workout, but also what you do afterward that truly matters for your overall health and fitness journey.

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