How To Set Up
Your Post Workout Nutrition

Primary goal: Weight/fat loss

Workout type: intervals, sprints, or resistance training When: have immediately after training

Carbohydrate: 0.4 grams/lb. bodyweight Protein: 0.2 grams/lb. bodyweight Fat: 0-5 grams

Example: Bodyweight of 150, Carbohydrate: 0.4 grams x 150=60 grams, (which is 240 calories), Protein:

0.2 grams x 150=30 grams (which is 120 calories)

Two hours later, resume regular eating patterns of balanced meals with protein, carbs, and fat.

After cardio, simply keep regular eating schedule.

Primary goal: Muscle/Weight Gain

Workout type: cardio*, intervals, sprints, or resistance training When: have #1 immediately after training, and #2 one hour later

Post Workout Meal #1 Carbohydrate: 0.5 grams/lb. bodyweight Protein: 0.25 grams/lb. bodyweight Fat: 0-5 grams

Post Workout Meal #2 Carbohydrate: 0.4 grams/lb. bodyweight Protein: 0.2 grams/lb. bodyweight Fat: 0-5 grams

Example: Bodyweight of 200.

Post Workout Meal #1: Carbohydrate: 0. 5 grams x 200=100 grams, (which is 400 calories),

Protein: 0.2 grams x 200=40 grams (which is 160 calories).

Post Workout Meal #2 Carbohydrate: 0. 4 grams x 200=80 grams, (which is 320 calories), Protein: 0.2 grams x 200=40 grams (which is 160 calories)

Two hours later, resume regular eating patterns of balanced meals with protein, carbs, and fat.

*after cardio, just take Post Workout Meal #1, and two hours later resume regular eating patterns.

Click here for more articles by Gina Paulhus

New! Comments

Have your say about what you just read! Leave me a comment in the box below.


"Skip the gym...do the workout."

Home Bodies YouTube Channel

New Book: Change Your Weighs

Recent Articles

  1. Free Ab Workouts

    Sep 02, 20 01:04 PM

    Free ab workouts you can do right at home! Mix up your ab workouts for top tummy-toning results!

    Read More

  2. Can You Really Spot Reduce Those Trouble Areas?

    Sep 02, 20 12:28 PM

    Many poeple want to "spot reduce" trouble areas. But can you spot reduce? The answer is here.

    Read More

  3. Home Workout Core Exercises

    Aug 17, 20 12:45 PM

    Here is a list of videos of core exercises you can perform as part of your home workout.

    Read More