Why Post-Workout Carbs Are Important (Even if Weight Loss is Your Goal)
Written by Janie Perry, Hammer Nutrition UK's nutritional therapist
What you eat after a workout is critical in performance and body composition.
Many people trying to lose weight may be tempted to skip post-exercise carbs. Still, a recent study suggests that timing matters: delaying carb intake by just three hours after exercise can impair high-intensity performance the next day. For those of us working on weight loss goals, the key is to fuel smartly and make the right choices to support recovery without compromising progress.
After a workout, especially an intense one, your body’s glycogen stores are depleted and need to be replenished to help muscles recover, reduce soreness, and prepare for your next workout. Skipping or delaying carbs may seem like a way to avoid calories, but it can make you more fatigued, potentially undermining your fitness goals. This exhaustion can also increase cravings and make it harder to stick to your weight loss plan and can even increase the risk of injury.
The good news? You don’t need to overload on carbs to reap the benefits.
A moderate amount of healthy, whole-food carbohydrates can help replenish energy stores without tipping the calorie balance. Opting for healthy carbs—like fruits, oats, or whole-grain options—with protein and fats can fuel your recovery and aid in weight loss by supporting muscle repair, stabilising blood sugar and reducing cravings later on.
Post-Exercise Fuelling Ideas for Weight Loss and Recovery:
- Protein-Packed Smoothie: Start by blending fruit (such as berries or kiwi), a small scoop of protein powder, and a tablespoon of flaxseeds or chia seeds…and that’s just a start! Why not try my Protein-Packed Avocado and Berry Smoothie? This gives you a great balance of carbs, protein, and healthy fats, to satisfy and energise you without overloading on sugar.
- Peanut Butter Energy Balls: Make your energy balls with oats, peanut butter, protein powder, and seeds and sweetened with chicory root fibre. They’re portable and offer a nice balance of carbs and protein, perfect for a quick refuel without processed sugars or preservatives.
- Rye Bread or Brown Sourdough with almond butter or tahini: Top a slice of rye bread with peanut or almond butter. This quick and easy combination provides complex carbs to restore energy, some protein for muscle repair and healthy fats to ease inflammation—just watch portion sizes if weight loss is your goal.
- Hammer Nutrition’s Recoverite: This convenient, well-balanced recovery drink combines high-quality carbs with protein, specifically formulated for effective post-exercise recovery. It’s a simple way to refuel while keeping nutrition in check.
Remember that eating well post-workout will support your weight loss and fitness journey in the long term. Happy training!