Everyone feels hungry after a productive workout. It’s our body’s way of telling us to replenish what has been lost. Although it may be tempting to grab the first thing in the fridge or skip eating altogether (in an effort to boost weight loss), here are some basic tips for fueling up properly after a workout.

Diet and Exercise Tips

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Stay tuned next week for tips on specific foods that aid in muscle recovery.

Protein & Carbohydrate Combo

Weight lifting helps build muscles, but it also breaks down proteins and glycogen, which must be replenished for effective muscle growth. The best way to regain muscle following a workout is to eat a combination of protein and carbohydrates.

Eating lean proteins such as chicken, salmon, eggs, and low-fat dairy with a healthy carbohydrate source like quinoa or brown rice will help boost your muscle growth.

For best results, avoid fatty foods so the protein and carbs can do their job more effectively.

Don’t Forget to Eat!

It might seem tempting to skip the post-workout meal or snack, but don’t neglect this important step. Your body needs fuel within an hour or two (preferably as soon as possible) of completing your workout to help your muscles recover and grow.

If you don’t eat, you may lose weight in the short term, but it’s mostly water weight. This increases the risk of your body going into “starvation mode,” which, in turn, slows down your metabolism.

Further, skipping meals won’t help you build muscle for a toned and sexy physique. Skipping meals can actually force your body to dip into burning muscle for energy, which is probably not the result you are aiming for.

Not Seeing Results in Your Chest?

If you’ve been working out religiously and losing weight, but your chest still appears puffy or flabby and isn’t shaping up, you may be suffering from a condition known as gynecomastia (enlarged male breasts). Unfortunately, no amount of exercise can reshape or get rid of man boobs.

The only effective method for male breast reduction is a surgery involving liposuction and breast gland excision. Only a qualified specialist should perform gynecomastia surgery.

To learn more from our gynecomastia experts, visit our New York or Long Island AAAHC Accredited facilities to schedule your free consultation with our gynecomastia experts.



*Always consult with a medical professional before starting any diet or exercise plan.