What To Eat After A Workout:

After a workout, your body is like a sponge ready to absorb all the nutrients. An easy way to remember what to eat after a workout is using the 3 R’s of Recovery:

REFUEL – with carbohydrates. You need to replenish glycogen (aka stored carbs in the muscles) used up during the workout. This will help keep your energy steady and also prepare you for the next time you workout.

REPLENISH – rehydrate your body with water to avoid dehydration and cramping. If your workout was extra sweaty or longer than 60 minutes you likely need to replenish electrolytes (mainly sodium) as well. You can do this by consuming a sports drink or simply adding a pinch of salt to your water.

REBUILD – your muscles with protein. Aim for at least 15-25 grams within an hour after the workout. Protein helps with muscle protein synthesis and inhibits muscle breakdown.

Does Timing Matter? And How Much Protein Do I Need?

Yes, and no. It’s not true that you have to chug a post-workout shake the second you leave the gym. However, it is important to meet your protein needs throughout the day. For very active individuals, it is recommended to consume approximately 1.2-2.0 g/kg of protein weight per day. So, for a woman who weighs 120 lbs (~ 55 kg), the protein recommendation is about 65-110 g per day. 

This might seem like a big range, but remember that your intake will vary from day to day and some days you’ll eat a bit less and others a bit more – so don’t overthink the numbers too much – if you are not skipping meals and are making them balanced, you are most likely meeting your needs. In fact, many Americans get too much protein rather than too little.

The best way to consume adequate protein is by spreading your protein intake out all day. Ideally you are consuming protein within 1-2 hours after your workout. If it’s not time for a meal, snacks are key in reaching this goal.

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If you’re the kind of person who likes to stay full between meals or needs a little extra fuel from time to time, then you may also find yourself snacking throughout the day.

While there are plenty of choices when it comes to snacks—from sweet to savory and creamy to crunchy—there are certainly some options that are better than others when it comes to how they impact your health.

For instance, a recent study by an international group of researchers which was published in the International Journal of Environmental Research and Public Health has found that nuts and dried fruit can prevent abdominal fat as you get older.

During the study, 556 participants who were between 65 and 79 years old were expected to eat 30 grams of either nuts or dried fruit for at least three days each week. In the end, researchers noted that those who didn’t eat the recommended amount of suggested snacks had “a 19% higher prevalence of abdominal obesity,” according to EurekAlert!.

Related: Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians

“It’s exciting to see that more research is highlighting how dietary fats and fruit can help people maintain a healthy weight, especially since people tend to shy away from these types of foods when they are trying to lose weight,” Gaby Vaca-Flores, RDN tells Eat This, Not That!.

“Nuts are high in calories and healthy unsaturated fats,” and “play a role in weight loss by helping you feel less hungry throughout the day,” Vaca-Flores explains, while noting that “some evidence also suggests that eating nuts can help increase the calories that are burned during rest.”

As for dried fruit, Vaca-Flores notes that it “packs a lot of fiber” which “is an important part of any weight loss routine because it helps you feel fuller faster which can leave less room for unhealthier foods.”

With benefits like those, you’re surely wondering how many nuts and what amount of dried fruit you should be eating as well as how often you can snack on these options. Vaca-Flores suggests one ounce of nuts or 28 grams, while “adults should consume at least one and a half to two cups of fruit each day. Eating a combination of dried and fresh fruit can help you meet this goal.”6254a4d1642c605c54bf1cab17d50f1e

Granted, you should also be aware of the fact that, as Vaca-Flores points out, “some nuts are sold with added salt for flavor. Eating foods that are high in salt can have negative effects on your heart and overall health.”

That’s why Vaca-Flores recommends reaching for plain, unsalted, and unflavored nuts.

At the same time, “some dried fruit is sold with added sugar which can set back your weight loss efforts. Additionally, dried fruit is usually smaller than fresh fruit, which can make it easy to overeat and accidentally add extra calories to your diet. I recommend portioning out your dried fruit separately instead of eating directly from the bag to prevent this from happening.”

To find out more about ideal mid-meal nibbles, be sure to read 50 Healthiest Snacks to Eat for Weight Loss.

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In partnership with WW.

Just because you’re trying to lose weight doesn’t mean you have to stick to a strict, uninspired food list. On the contrary: there’s a way you can lose weight and improve your overall health without cutting out any of your favorite meals and snacks. 

In fact, with WW’s new PersonalPoints™ Program, no foods are off-limits—and the ones you simply can’t live without are purposefully factored in! After you join, you’ll answer a few questions about the foods you love the most in the new, powerful PersonalPoints™ Engine, which pairs your answers with the weight loss wisdom of WW nutrition experts to craft a program that’s 100% personalized to you and your goals.

When you join WW, you’ll be given a unique PersonalPoints™ Budget, which is an incentivizing new way to follow healthier habits every day. If you eat veggies, get active, or even drink water, you can add Points to your Budget.

Plus, you’ll get a completely personalized list of ZeroPoint™ foods—aka nutritional powerhouses that are full of lean protein, fiber, and healthy fats (making them critical to your overall health and weight loss goals). Since they form the base of a healthy eating pattern, ZeroPoint™ foods don’t add any PersonalPoints™ to your Budget, so you don’t have to weigh, track, or measure them—no matter how many you eat in a day!

For this reason, ZeroPoint™ foods are actually some of the best weight loss snacks. Some studies suggest that having a nutrient-dense, whole food snack that is higher in protein and fiber can help you stay on track with your weight loss goals by boosting satiety. Plus, snacks also contribute valuable nutrients to your daily diet. 

Below is a list of some popular WW ZeroPoint™ foods that you can enjoy in your usual portion sizes (yes, no measuring or tracking here!). Of course, your WW PersonalPoints™ plan will be created just for you—so some or all of these will be considered ZeroPoint™ foods! And even if they don’t make it in your plan as ZeroPoint™ foods, they’re all still healthy choices.

With nearly 4 grams of fiber per 3-cup serving, it’s no wonder that popcorn is a great snack for weight loss. One Nutrition Journal study found that when participants ate popcorn as a snack, they reported feeling less hungry, more satisfied, and ate fewer calories later in the day compared to eating potato chips.

They might be fatty, but avocados are (brand-new!) ZeroPoint™ foods because they’re rich in health-promoting unsaturated fats and have been linked to weight loss. When women in a Journal of Nutrition study ate an avocado during one meal a day for 12 weeks, they experienced a reduction in visceral abdominal fat: the hard-to-target fat associated with a higher risk of health issues.

The creamy avocado compliments lean chicken (another ZeroPoint™ food) so well in this snack, which is great with a side of vegetables. For extra texture, add corn, and for some more protein, add hard-boiled eggs (also ZeroPoint™ foods!). For a ZeroPoint™ dressing, combine non-fat yogurt with lemon juice, salt, pepper, and an herb of your choice—dill, cilantro, or parsley.

Turn on the oven, because roasting a batch of chickpeas will help you reach your weight loss goals in 2022! In one study, people who ate beans and legumes four times a week lost 2.5 more pounds over eight weeks than their non-legume-eating peers. And did we mention chickpeas (and other beans) are ZeroPoint™ foods?

An apple a day may keep the doctor away and weight gain at bay. These fruits are low in calories; high in water (which makes them quite filling); and are a major source of micronutrients, satiating dietary fiber, and antioxidant polyphenols that may have anti-obesity effects. Studies show that by eating an apple a day for 4 to 12 weeks, you have a higher likelihood of weight loss compared to avoiding the fruit.

Don’t limit eggs to breakfast if you’re looking to lose weight and feel satisfied throughout the day. Hard-boiled eggs are ZeroPoint™ foods that are a high-protein addition to your weight loss plan. Each egg packs 6 grams of filling protein—a macronutrient that studies show can treat obesity and metabolic syndrome.

For a weight loss boost, consider eating cottage cheese as a bedtime snack. Florida State University researchers found that consuming 30 grams of protein from cottage cheese about 30 minutes before bed appeared to have a positive effect on muscle quality, metabolism, and overall health.

Pre-portioned and packaged, non-fat yogurt is one of the most convenient weight loss snacks you can have. A review of 22 studies concluded that yogurt consumption is associated with lower body fat, less weight gain, and smaller waist circumference. Because you’ll need to avoid yogurt with added sugars to reap the benefits of this ZeroPoint™ food, top this creamy snack with any of your favorite fruits like strawberries, blueberries, or raspberries.

As mentioned, your list of ZeroPoint™ foods will differ from the next person’s based on your personalized plan, but non-starchy vegetables are ZeroPoint™ foods for all plans, so feel free to snack on them as much as you’d like!

Vegetables like carrots, red bell peppers, and celery are water-rich and low in calories. Plus, they all contain satiety-boosting fiber—making them triple threats for weight loss. For example, when participants in a European Journal of Clinical Nutrition study were challenged to double their intake of vegetables, they lost up to 14 pounds over the course of a year! And this weight loss was significantly correlated with higher proportions of energy consumed as vegetables.

And there you have it! These are some of the best weight loss snacks that you can enjoy all year long and still reach your weight loss goals. For more info on WW’s new PersonalPoints™ Program, click here.

Read this next:

10 Weight Loss Snacks That Actually Satisfy, Recommended By Dietitians

50 Healthy Snack Ideas to Keep You Slim

21 Healthy Grab-and-Go Snacks Perfect for Busy Days

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There’s a lot of information out there about food cravings and what to do about them.

Cravings for salty snacks can be incredibly confusing since humans need sodium — just not as much as we get daily (the RDA is 2300 mg for adults).

“Many people think that the body craves what it needs,” says Beachbody nutrition manager Krista Maguire, R.D., C.S.S.D.

“However, most of the time, it’s just a specific yearning for comfort food, and that often includes foods high in sugar or salt,” she explains.

The most likely culprits when you’re craving snack foods: stress and boredom.

But other factors that have nothing to do with nutrients your body needs can also cause salt cravings.

A yearning for salty snacks “may be due to hormone fluctuations,” explains Maguire, which you may experience from stress, lack of sleep, or PMS.

Instead of pounding the pretzels, try these alternative strategies.

1. Figure Out the Cause

The most direct way to tackle your cravings, especially if they occur regularly, is to get to the root cause.

“We often try to cure things with a band-aid solution when we should be digging deep to resolve the underlying issue,” says Maguire.

So take a couple of minutes to think about what’s happening in your life.

You may need to seek out ways to destress or entertain yourself. You may even be low on sleep.

All of these things have solutions outside of the pantry.

2. Reach for Water, then Reevaluate

“Dehydration usually results in an electrolyte balance,” explains Jim White, R.D., ACSM EX-P, owner of Jim White Fitness and Nutrition Studios in Virginia.

“The salt craving is the body’s way of telling you to drink more water in order to restore the fluid balance,” but we generally misinterpret it.

It’s hard to differentiate between the two because “they are controlled by the same mechanisms in the brain,” says White.

So when salty cravings strike, try drinking some water first (you probably need it anyway) and see if the urge to nosh passes.

3. Seek Out Low-Sodium Options

Healthier snack foods are more widely available now than ever — check some labels in the grocery store aisles to find them.

You may find that lower sodium snacks satisfy your cravings just as well as those that overload your day with salt.

“If you can keep snacks to under 200 mg of sodium, that will leave plenty of room for your meals and not exceed your daily limit,” says Maguire.

A serving of Skinny Pop popcorn cakes, Off the Eaten Path veggie crisps, or Fitjoy tangy dijon mustard grain-free pretzels fit the bill.

Keep in mind that it’s not really a problem to have something salty when a craving hits; it’s the fact that we tend not to stick to a single serving.

Whether you’re enjoying a low-sodium snack or a traditional salty treat, mindful servings can help you meet your daily sodium goals.

4. Flavor Your Snacks with Spices

Salt can enhance the flavor of food — but spices do the same thing without sodium.

Maguire suggests using fresh or dried herbs and spices to infuse your snacks or meals with more flavor.

Be careful when picking out spice blends, though, as these may have added salt.

5. Try Unsalted, Crunchy Snacks

Most salty cravings revolve around crunchy snacks, which begs the question: do you want salt or crunch?

You may be satisfied with an unsalted, crunchy snack — especially if you’re stress-snacking and it helps release some tension.

White suggests veggies like baby carrots or celery with hummus, unsalted nuts and seeds, or air-popped popcorn seasoned with herbs as crunchy alternatives to try.

You can also try making our salt-free kale chips.

6. Break the Habit

“If you are used to eating a high-sodium diet, your body will naturally crave the higher sodium foods because that is what it is used to getting,” White says.

Dealing with some cravings now may lead to fewer down the road.

White suggests starting by evaluating how many packaged foods you’re eating.

“The convenience of packaged snacks makes it easy for sodium intake levels to exceed daily recommendation and contribute to the cravings,” he explains.

7. Reach for a Balanced Snack or Meal

You may have cravings because you need food (shocker, we know).

Instead of grabbing a salty snack that’s primary carbs, try a meal or snack that balances all of the macros to keep you full for longer.

These no-bake peanut butter pretzel bites are sweet and salty but also balanced to keep your blood sugar steady and your hunger in check.

Looking for more expert nutrition information? Head over to BODNutrition.com and learn how to eat healthy for the long-term with the help of our two nutrition programs, 2B Mindset and Portion Fix.

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