Most Popular Archives

Metabolism 101: How Do You Burn Calories?

Published on November 19, 2024 by Stephanie Kay

From fast metabolism to slow metabolism, there are a lot of buzzwords in the fitness and nutrition industry when it comes to metabolism but what exactly do they mean, if anything at all? Here is everything that you need to know about your metabolism and how it works.

Pile of healthy foods on dark background including bread, fruit, vegetables, whole grains, cheese, meat, fish, lentils, nuts, and seeds.

What is metabolism?
How does metabolism work?
Components of Metabolism
- TDEE = BMR + TEF + EAT + NEAT
What is Basal Metabolic Rate (BMR)?
What is the Thermic Effect of Food (TEF)?
What is Exercise Activity Thermogenesis (EAT)?
What is Non-Exercise Activity Thermogenesis (NEAT)?
What is a “slow” metabolism or “fast” metabolism?
How does metabolism impact weight?
Does diet impact metabolism?
Does muscle increase metabolism?
Does exercise increase metabolism?
Does metabolism slow with age?
What causes slow metabolism?
How to Speed Up Your Metabolism

What is metabolism?

Metabolism is the sum of all reactions that occur throughout the body within each cell that provide the body with energy (1). The energy we consume from food and beverages is converted into energy that fuels all of the vital processes that are continuously occurring inside the body that allow for life and normal functioning. The body’s rate of energy production, measured in calories, is affected by factors such as sex, height, age, exercise, diet, hormone health, and disease.

How does metabolism work?

There are two primary chemical reactions involved in metabolism: catabolism and anabolism. Catabolic reactions govern the breakdown of food to obtain energy, while anabolic reactions use the energy produced by catabolic reactions to synthesize larger molecules (2). Both catabolic and anabolic reactions are critical to maintaining life.

Catabolism: The breakdown of molecules to obtain energy. This includes the breakdown of macronutrients (proteins, carbohydrates, and fats) into their simpler forms to provide the body with energy and the basic building blocks required for growth.

Anabolism: The synthesis of all compounds required by the cells. This includes growth and repair, which utilize energy that comes from our food.

The majority of the energy (calories) we consume daily is used to keep catabolic and anabolic reactions operating in the body, while a smaller portion of the energy (calories) we consume is utilized to fuel activity.

Components of Metabolism

There are four main components of metabolism (3, 4):

Basal Metabolic Rate (BMR)
Thermic Effect of Food (TEF)
Exercise Activity Thermogenesis (EAT)
Non-Exercise Activity Thermogenesis (NEAT)

TDEE = BMR + TEF + EAT + NEAT

Each component of metabolism utilizes energy and makes up our total daily energy expenditure (TDEE).

What is Basal Metabolic Rate (BMR)?

Your basal metabolic rate (BMR) is the amount of energy used by the body at rest or for your most basic life-sustaining functions. Even when you’re resting, your body requires energy for breathing, circulation, nutrient processing, adjusting hormone levels, and cell production. The body’s BMR accounts for the largest amount of energy expended daily, approximately 70% of total daily energy expenditure (3, 5). BMR is influenced by various factors including sex, age, height, fat mass, fat-free mass, and hormones (6, 7, 8).

Basal metabolic rate (BMR) is often used interchangeably with resting metabolic rate (RMR), however, there is a small difference between the two. BMR and RMR both measure the amount of energy – in calories – the body needs to stay alive and function properly, however, RMR accounts for additional low-effort daily activities on top of basic body functions. These low-effort activities include things such as eating or using the bathroom (9). For this reason, there is roughly a 10% difference between your BMR and your RMR, since RMR accounts for slightly more energy expended each day (10).

What is the Thermic Effect of Food (TEF)?

The thermic effect of food (TEF), also known as diet-induced thermogenesis, is the energy expended to digest, metabolize, absorb, and store the food that you eat (11). TEF represents approximately 10% of the energy you expend each day, however, it is influenced by age, meal timing, and the macronutrient composition of your meal (3).

Each macronutrient – protein, carbohydrate, and fat – requires a certain amount of energy to be digested by the body, which can be expressed as a percentage of the energy that they contain (12):

Thermic Effect of Fats = 0-3%
Thermic Effect of Carbohydrates = 5-10%
Thermic Effect of Protein = 20-30%

Of all three macronutrients, protein has the highest thermic effect of food, meaning that the body requires more energy to break down 1 gram of protein compared to 1 gram of carbohydrate or fat.

What is Exercise Activity Thermogenesis (EAT)?

Exercise activity thermogenesis (EAT) is the energy expended by the body for physical movement. EAT accounts for periods of intentional exercise, such as going for a run, lifting weights, going for a swim, or doing a workout. Of all components of metabolism, EAT varies the most as it is dependent upon how active you are each day and can account for anywhere from 5% to 30% of your total daily expenditure depending on the individual (3, 13).

What is Non-Exercise Activity Thermogenesis (NEAT)?

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise (14). This ranges from the energy expended walking to the bathroom, standing, cooking, cleaning, and fidgeting. Your NEAT accounts for approximately 15% of your total daily energy expenditure (3).

What is a “slow” metabolism or “fast” metabolism?

Since metabolism is the sum of all the energy your body expends throughout the day, the terms “slow metabolism” and “fast metabolism” generally refer to how little or how much energy your body expends per day. Given certain components of metabolism, namely basal metabolic rate (BMR), are influenced by factors outside of our control, including age, sex, height, and genetics, metabolism is sometimes classified as “slow” or “fast” based on these factors.

Generally speaking, men tend to have a higher BMR than women; larger individuals tend to have a higher BMR than smaller individuals, and BMR increases rapidly before the age of one and gradually decreases after the age of 60 (15, 16).

While fast or slow metabolism are not technical terms, put simply, the more calories your body naturally burns at rest the faster your metabolism, and the fewer calories your body burns at rest the slower your metabolism.

Although less common, some individuals may suffer from a metabolic disorder which occurs when abnormal chemical reactions disrupt normal metabolic processes in the body. Examples of metabolic disorders include diabetes, Gaucher’s disease, and hemochromatosis (17).

How does metabolism impact weight?

Metabolism has a direct impact on weight loss and weight gain. Weight is fundamentally driven by energy balance; the relationship between “energy in” vs. “energy out”, which is defined by the laws of thermodynamics, and dictates whether weight is lost, gained, or remains the same. Put simply:

To maintain weight, energy intake (calories consumed) must equal energy expenditure (calories burned).
To lose weight, energy expenditure (calories burned) must exceed energy intake (calories consumed) to create a calorie deficit.
To gain weight, energy intake (calories consumed) is greater than energy expenditure calories burned to create a calorie surplus.

When more calories are consumed than required for total daily energy expenditure (TDEE), the excess is stored primarily as adipose tissue, also known as body fat, as a form of stored energy (18). Conversely, when fewer calories are consumed than required for TDEE, the body will utilize the energy it has previously stored by burning body fat.

Does diet impact metabolism?

Yes, the amount and type of food you eat have a direct impact on your metabolism.

Given that the thermic effect of food (TEF) is a component of your total daily energy expenditure (TDEE), the macronutrient composition of your meal has a direct effect on how much energy your body expends to digest it. Since protein has the highest TEF, 10% to 30% higher than carbohydrates or fat, a protein-rich diet can help to increase your metabolism, as well as support the development and maintenance of lean muscle mass, which has a direct impact on BMR. Although there is limited evidence, some research suggests that high-carb meals produce a greater thermic effect when compared with high-fat meals (11).

Moreover, how many calories you choose to eat and for how long also has a direct impact on metabolism. Extended periods of undereating in a calorie deficit, extreme or not, can cause BMR to slow due to a phenomenon known as metabolic adaption. Also known as adaptive thermogenesis, metabolic adaption is a natural built-in protection mechanism the body uses to maintain homeostasis by causing the body to become more efficient at using energy and burn fewer calories in the process, a common cause of weight loss plateaus.

Does muscle increase metabolism?

Since basal metabolic rate (BMR) is influenced by body composition or an individual’s muscle-to-fat ratio, when you increase muscle mass you increase your metabolism. Total lean mass, or the total weight of your body minus the weight from fat mass, takes a lot of energy to maintain. Individuals with a higher degree of lean muscle will generally have a higher metabolic rate than individuals with lower levels of lean muscle mass (19, 20).

Generally speaking, less body fat and more muscle will result in a higher basal metabolic rate, while more body fat and less muscle will result in a slower higher basal metabolic rate. Therefore, if you build muscle, you will increase your BMR, however, if you lose muscle, you will decrease your BMR.

Does exercise increase metabolism?

Exercise has a direct impact on metabolism since exercise activity thermogenesis (EAT) influences the total daily energy expenditure (TDEE) or the total amount of calories expended per day. While basal metabolic rate (BMR) accounts for the majority of the energy expended by the body, exercise still plays a very important role in metabolism and overall health.

Not only does exercise directly increase energy expenditure during the activity itself but the increase in metabolic activity from exercise can outlast your workout. Depending on the duration and intensity of your physical activity, your metabolism can continue to burn calories at complete rest due to the result of rising oxygen consumption after workouts known as excess post-exercise oxygen consumption or EPOC (21).

Interestingly, while aerobic activities such as running, cycling, or swimming burn more calories during exercise, anaerobic activities such as weightlifting or interval training can help you expend more energy after exercising as they have a higher EPOC (22). After a resistance training workout, your body continues to burn calories as your muscles recover throughout the day.

Moreover, not only do anaerobic exercises that build muscle, such as resistance training, increase metabolism through increased EPOC but the maintenance of lean muscle mass itself increases total daily energy expenditure by increasing BMR and, therefore, overall metabolism.

Does metabolism slow with age?

Contrary to popular belief, metabolism does not slow with age. In 2021, a large study – the most comprehensive on the topic to date – was released which demonstrated that until the age of 60, age has very little impact on our basal metabolic rate. Using data from nearly 6,500 people, ranging in age from 8 days to 95 years, researchers discovered that there are four distinct periods of metabolic life (23):

From infancy until age 1, when calorie burning is at its peak, metabolic rate surges until it is about 50% higher than the adult rate,
From age 1 to 20, metabolism gradually slows by about 3% a year,
From age 20 to 60, metabolism holds steady,
And from age 60 onward, metabolism declines by about 0.7% a year.

Although people gain a pound and a half per year during adulthood, on average, this weight change cannot be attributed to a slowing metabolism. While metabolic rate does very gradually decline over the age of 60, before this point, it is primarily dietary and lifestyle factors that are the largest contributing factors to changes in weight.

What causes slow metabolism?

Looking back at the components that influence metabolism (BMR, TEF, EAT, and NEAT), several aspects can contribute to slow metabolism, some controllable and some not.

Height: Quite simply, the smaller you are the less energy you need so the slower your BMR will be.
Sex: Generally speaking, women have a slightly lower BMR than men.
Underrating Protein: Protein has the highest thermic effect of food (TEF); therefore, underrating protein will result in a slower metabolism.
Skipping Resistance Training: More muscle mass = faster metabolic rate. While all forms of activity support overall health, resistance training has a direct impact on metabolism as it supports the development and maintenance of muscle mass.
Not Engaging in Intentional Exercise: If you move your body but you’re not engaging in intentional exercise (run, workout, class, etc..) you’re leaving unexpended calories on the table.
Limited Daily Movement: If you’re engaging in intentional exercise but don’t move your body regularly outside of the gym/run/class, you’re once again leaving unexpended calories on the table.
Chronic Dieting/Undereating Calories: Chronic dieting and undereating can cause metabolic adaptation and BMR to decrease to ensure you burn fewer calories at rest to compensate for the lack of calories. Long-term consumption of fewer than 1,000 calories per day can have a significant impact on basal metabolic rate (24, 25, 26).

Fortunately, while some of the factors are outside of your control, several factors are within your control and there are plenty of ways to increase slow metabolism.

Infographic on ways to speed up your metabolism.

How to Speed Up Your Metabolism

While many of the factors that influence metabolism are outside of our control, such as age, height, and genetics, many factors within our control can help to increase metabolic rate. Although you most certainly can’t “boost” your metabolism, focusing on the factors within your control can help to increase your metabolic rate and total daily energy expenditure.

1. Eat more protein.

Due to the high thermic effect and other factors, a high protein intake tends to increase metabolism, while it also supports the development and maintenance of lean muscle, which helps keep BMR strong. While exactly how much protein you need to support your goals will vary from one individual to the next, as the recommended protein intake for weight loss and maximizing muscle growth can be as high as 0.7 to 1.0 grams per pound of body weight per day, aim to consume, at least, one palm-sized portion of protein at every meal.

Moreover, research has consistently shown that weight loss programs based on physical activity alone are less effective than programs that combine diet and exercise in both the short and long-term.

2. Resistance train to build muscle.

Prioritizing resistance and strength training will help you build and maintain lean muscle mass, which directly increases your basal metabolic rate (BMR), exercise activity thermogenesis, and overall metabolism. Our resting energy expenditure is largely dependent on our fat-free mass, therefore, the more muscle mass we build through resistance training, the higher our resting energy expenditure (27).

3. Exercise regularly.

Be it walking, cycling, dancing, skiing, or swimming, engaging in intentional exercise regularly will help to increase your exercise activity thermogenesis (EAT), which is a factor in metabolism. Governing health bodies generally recommend a minimum of 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous-intensity physical activity per week (28).

4. Increase your NEAT.

Think of ways, outside of the gym and intentional exercise, to move your body more regularly. This will help to increase your non-exercise activity thermogenesis (NEAT), which is arguably the most underrated component of metabolism. Everything from playing with your kids to pacing while talking on the phone to picking up a basket instead of using a shopping cart can help to increase your NEAT.

5. Get good sleep.

Rest has a direct impact on your energy levels, hormone balance, and hunger cues. Go to bed at a decent hour and aim for 7-9 hours of uninterrupted high-quality sleep (29). Managing stress and prioritizing quality sleep is a secret weight-loss tool as it can help to keep your hormones, energy levels, and metabolism strong.

The Bottom Line

Metabolism is the sum of all processes that occur in the body and that provide the body with energy. Your metabolism, or total daily energy expenditure, is made up of your basal metabolic rate, thermic effect of food, exercise, and non-exercise activity, and is impacted by age, sex, height, muscle mass, hormones, and genetics. Your metabolism can be supported by various diet and lifestyle factors including consuming adequate protein, participating in regular exercise, prioritizing resistance training, and getting adequate high-quality sleep.

10 Post-Workout Snack Ideas

Published on August 29, 2023 by Stephanie Kay

What you eat after a workout can help to optimize your recovery, maximize performance in your next workout, and help you reach your goals. Depending on the time of day you workout, you may be able to consume a complete meal post-workout but for the days you’re in between meals or in a pinch here are some quick, easy, and healthy post-workout snack ideas.

Examples of the best post workout snack ideas: eggs and toast, cottage cheese and orange, hummus and pita, protein powder and banana, yogurt and granola, tuna and crackers, peanut butter and apple, milk and oatmeal.

Why Post-Workout Snacks Are So Important

During an intense workout, the body utilizes stored energy from our muscles, muscle is broken down and damaged, and fluid is lost through perspiration. By providing the body with the appropriate macronutrients in a post-workout snack or post-workout meal, it can replenish glycogen stores, support muscle recovery, support muscle growth, and optimize performance for the next exercise session.

Infographic explaning the 3 Rs of workout recovery of post-workout nutrition: refuel, repair, rehydrate.

What to Eat After a Workout

After a workout, it is best to consume include carbohydrates, protein, and fluids. The objective of a post-workout snack is to refuel, repair, and rehydrate, also known as the 3 Rs of workout recovery.

Carbohydrates to Refuel

Carbohydrates are the body’s natural form of energy and are stored in our muscles as glycogen. During exercise, glycogen is utilized as fuel and our stores are depleted; the more intense the activity the more glycogen is utilized (1). By consuming carbohydrates post-workout we are able to more easily replenish stored glycogen and initiate the recovery process. Consuming carbohydrates post-workout is especially important for endurance athletes or athletes who are training for several hours or multiple times per day.

Examples of carbohydrates: Fruit, oats, bread, crackers, rice, granola, and potatoes

Protein to Repair

Consuming protein post-workout helps to repair and rebuild muscle. Exercise triggers the breakdown of muscle, although the exact level will vary from one form of exercise to another, consuming protein post-workout helps to prevent the breakdown of protein and stimulates muscle protein synthesis, which supports the increase and maintenance of muscle tissue (2, 3). An individual’s exact protein requirements will vary depending on the form of exercise and type of athlete, however, consuming 15 to 25 grams of protein post-work is a good guideline to follow. Consuming adequate amino acids from protein post-workout is especially important for strength athletes or individuals who partake in strength and resistance training.

Examples of protein: Eggs, yogurt, cottage cheese, nuts, poultry, seafood, meat, and protein powder

Fluids to Rehydrate

Consuming water or hydration drinks post-workout helps to replenish the body with fluids lost through perspiration during exercise. Calculating the exact amount of fluid necessary is especially important for endurance athletes or individuals training in high-temperature climates. For the average gymgoer, it is best to focus on consuming water post-workout, as well as before and during. Fluids can be obtained through beverages, as well as hydrating fruits and vegetables.

Examples of fluids: Water, electrolyte drinks, sports drinks, fresh fruits, and fresh vegetables

What about fat?

Dietary fat has not been shown to promote or inhibit recovery. Eating fat after a workout will not directly stimulate insulin or contribute to glycogen repletion for muscle recovery, and research shows that it neither blunts insulin, nor slows glycogen repletion (4).

While healthy fats be consumed after exercise to ensure it’s a more balanced meal, it is not an essential component of post-workout snacks.

Infographic demonstrating the components of a good post workout snack to refuel, repair, and rehydrate: carbohydrates, protein, fluid and electrolytes.

When Should You Eat Your Post-Workout Snack

While your post-workout snack can impact your recovery, the timing of it is less crucial than once thought. In fact, nutrient timing isn’t particularly important for the average exerciser trying to look and feel better.

The post-exercise “anabolic window” concept was brought to the general public in the early 2000s due to a popular research paper with the premise being that the timing of specific nutrients immediately post-workout could make or break recovery, however, further research now shows that this is no longer the case (5).

It is now understood that the anabolic effect of a protein-rich meal is roughly 3 to 5 hours, potentially longer depending on the size and composition of the meal. For individuals looking to build muscle, protein dosing in pre-workout and post-work snacks and meals will maximize anabolic response, as long as optimal daily protein intake is reached, which is 1.6 to 2.2 g/kg (0.7 to 1.0 g/lb) of body weight per day for maximizing muscle growth.

Moreover, while there are practical implications for endurance athletes, as these types of individuals will experience the most drastic decrease in nutrient availability during their activity, carbohydrate timing in post-workout snacks is of lesser importance for the average exerciser or individual looking to build muscle.

Overall, the total amount of protein and carbohydrates consumed throughout the day is more important for general health and body composition goals than specific nutrient timing strategies.

Infographic with examples of the best post workout snacks; 1) eggs and toast, 2) yogurt and granola, 3) cottage cheese and fruit, 4) tuna and crackers, 5) hummus and pita, and 6) protein shake and banana.

The Best Post-Workout Snack Ideas

Here are 10 nutritious post-workout snack combinations you can pull together in a pinch.

1. Eggs + Toast

Whether you workout morning, noon, or night, eggs and toast is a quick and easy combo that you can whip up in minutes. Not only are eggs a good source of protein but they are also a natural source of cholesterol, which has been shown to have a beneficial effect on muscle building and recovery (6, 7)

A post-workout snack of two eggs and 1 slice of whole-grain bread provides an average of 16 grams of protein and 12 grams of carbohydrates (8, 9).

2. Greek Yogurt + Granola

Although any type of yogurt makes a good post-workout snack, Greek yogurt is particularly high in protein making it a great option. Given yogurt is a natural source of sugar it can actually provide both protein and carbohydrate post-workout, however, pairing it with some granola helps to add a little extra boost of fiber-rich carbohydrates. If you are buying store-bought granola, be sure to read the ingredients and opt for versions with limited added sugar and oil, especially if you are trying to create a calorie deficit.

A post-workout snack of 3/4 Greek yogurt and 1/4 cup of granola provides an average of 17 grams of protein and 22 grams of carbohydrates (10, 11).

3. Cottage Cheese + Fruit

Cottage cheese is an excellent source of dairy protein in the form of both whey and casein protein: whey is a high-quality well-absorbed protein, while casein is a slow-digesting protein that has been shown to boost muscle growth and aid recovery (12, 13). Much like yogurt, cottage cheese is available in 0%, 1%, 2%, and full-fat versions so, depending on your health goal, you can pick the option that works best for you as they are an equally good source of protein. Pairing cottage cheese with some fresh fruit helps to provide some additional carbohydrates and fiber at the same time.

A post-workout snack of 1/2 cup of 2% cottage cheese and 1 orange provides an average of 15 grams of protein and 21 grams of carbohydrates (14, 15).

4. Tuna + Crackers

Canned tuna is a quick and convenient source of protein that is relatively inexpensive. Not only is tuna a dense source of protein but it’s a good source of omega-3 fatty acids, which have been shown to reduce inflammation (16). Depending on your hunger level, tuna can be paired with vegetables, and crackers, or made into a sandwich to provide some much-needed carbohydrates.

A post-workout snack of 1/2 can of tuna and 10 whole-grain crackers provides an average of 23 grams of protein and 20 grams of carbohydrates (17, 18).

5. Hummus + Pita

Hummus is made from chickpeas, which are a legume and a source of vegetarian protein. Although chickpeas do contain protein, they are primarily a source of carbohydrates, as well as insoluble fiber, and can therefore help to refuel as well as repair. A serving of hummus alone does not contain a significant amount of protein, only 2.4 grams per 2 tablespoons; however, when paired with a whole-wheat pita the protein content can be increased.

A post-workout snack of 1/4 cup of hummus and 1 large whole-wheat pita provides an average of 11 grams of protein and 44 grams of carbohydrates (19, 20).

6. Milk + Oatmeal

Milk is an often overlooked but great source of protein, especially post-workout. The proteins and nutrients found in milk are high quality and easily absorbable, especially compared to alternative dairy beverages (21). Although you may think of oats as a breakfast item, a small bowl of oatmeal made with milk creates a well-balanced post-workout snack with protein and carbohydrates in minutes.

A post-workout snack of 1 cup of 2% milk and 1/2 rolled oats provides an average of 13 grams of protein and 40 grams of carbohydrates (22, 23).

7. Peanut Butter + Apple

Peanut butter is a moderate source of protein and, when paired with a piece of fruit, works well as a light, quick, and easy post-workout snack. Given a 2-tablespoon serving of peanut butter only contains 8 grams of protein, it is a moderate source of protein compared to other sources, however, it works well in a pinch or can tide you over until mealtime. Not a fan of peanut butter or allergic to peanuts? No problem, almond butter works too, although it does contain less protein than peanut butter.

A post-workout snack of 2 tablespoons of natural peanut butter and 1 medium apple provides an average of 8 grams of protein and 27 grams of carbohydrates (24, 25).

8. Deli Meat + Wrap

Deli meat is a great post-workout protein source when you don’t have time to cook or need something quick. Be it sliced turkey, chicken, ham, or roast beef; deli meat can provide up to 33 grams of protein per 100-gram serving (26). If you’re concerned about calories or fat content, you can opt for leaner options such as turkey or ham, and you can pair any form of deli meat with a whole grain wrap and a dollop of mustard of a savory post-workout snack with protein and carbohydrates.

A post-workout snack of 85 grams of sliced turkey and 1 whole-wheat wrap provides an average of 16 grams of protein and 33 grams of carbohydrates (27, 28).

9. Protein Powder + Banana

Protein powder is a great option when you are on the go or looking to boost your overall protein intake without overly increasing calories. Protein powders are available in both animal and plant-based options, made from everything from whey to pea to rice, and can be mixed into smoothies, mixed with milk, or added to water, and provide between 20 to 30 grams of protein per serving. When choosing a protein powder, be sure to read the ingredients and, whenever possible, opt for versions that are third-party tested to ensure quality.

A post-workout snack of 1 scoop of whey protein powder and 1 medium banana provides an average of 21 grams of protein and 32 grams of carbohydrates (29, 30).

10. Protein Bar

Protein bars are a great option if you are not a fan of protein powder or are looking for something you can leave in your gym bag. Often made with protein powder but combined with dried fruits, nuts, seeds, or whole grains, they can be a well-balanced source of both protein and carbohydrates, however, not all protein bars are created equal. When choosing a protein bar, be sure to read the ingredients and opt for bars with whole food ingredients, with over 10 grams of protein, and less than 10 grams of added sugar.

A post-workout snack of 1 protein bar provides an average of 10 to 20 grams of protein and 25 to 35 grams of carbohydrates, on average (31).

Post Workout Nutrition FAQs

Should I eat immediately after a workout?

You do not need to eat immediately after a workout. Research shows that post-workout snacks and meals, with adequate protein and carbohydrates, consumed within 2-3 hours of a workout will support recovery.

What happens if you don’t eat after a workout?

Assuming that total daily calories, carbohydrates, and protein intake is met, there is no negative recovery side effect to not eating after a workout. Apart from endurance athletes, average exercisers can support recovery, replenish energy stores, and support muscle growth without specific nutrient timing strategies.

What is a savory snack after a workout?

Eggs, cottage cheese, and lean protein sources such as turkey, chicken, and fish are great for savory post-workout snacks.

What not to eat after a workout?

It is best to limit ultra-processed foods and prioritize nutrient-dense whole foods after a workout to optimize recovery. Antioxidant-rich foods like berries, leafy greens, and colorful vegetables combat inflammation and promote recovery, while polyphenols have been shown to help minimize post-exercise pain, improve strength recovery, and reduce fatigue (32).

If you’re unsure of what to eat to support your personal goals and optimize your athletic performance, it is best to work with a registered dietician who specializes in sports nutrition or a sports medicine specialist.

The Bottom Line

After a workout, it is best to consume a post-workout snack with protein and carbohydrates, along with water and/or electrolytes, for optimal recovery. Protein will help to stimulate muscle synthesis and improve recovery, while carbohydrates will help to restore muscle glycogen and replenish energy. Examples of good post-workout snacks include eggs and toast, yogurt and granola, cottage cheese and fruit, tuna and crackers, hummus and pita, or a protein shake with a banana.

Protein Overnight Oats

Published on July 5, 2023 by Stephanie Kay

Turn basic overnight oats into a protein-packed breakfast with these high-protein overnight oats! Ready in 5 minutes and filled with over 45 grams of protein, this easy protein overnight oats recipe is a wonderful meal prep idea that will keep you fueled and full all morning long.

Two glass jars of high-protein overnight oats on wood cutting board topped with blueberries and raspberries.

I don’t know about you, but I love oatmeal. It’s quick, easy, and inexpensive, and I could easily eat it every morning if I had to. Give me warm oatmeal in the winter, and overnight oats in the summer, and I’d be a happy camper.

The only downside to oatmeal is that it’s not particularly high in protein. Fortunately, there are many ways to add protein to oatmeal and by using a combination of those ingredients, you can easily turn basic overnight oats into high-protein overnight oats in a few simple steps.

Overhead shot of protein overnight oats with berries in a glass jar with a gold spoon on a wood cutting board.

Why You’ll Love This Protein Overnight Oats Recipe

High in Protein – With over 45 grams of protein per serving, these oats are a protein-packed breakfast!
Full of Fiber – The combination of rolled oats, chia seeds, and berries ensures this protein overnight oats recipe is high in fiber too.
Easy to Make – Just add everything to a jar and stir!
Great for Meal Prep – These high-protein overnight oats keep well in the fridge for days, which makes them perfect for meal prep!
Versatile – Once you get the basics down you can flavor these protein overnight oats any way that you like and they are a fun way to use protein powder.

Ingredients for protein overnight oats; rolled oats, milk, Greek yogurt, protein powder, chia seeds, and honey.

Ingredients for High-Protein Overnight Oats

Oats – I recommend using old-fashioned rolled oats but quick-cooking oats will also work well. Do not use instant oats (i.e. pre-cooked oats) or steel-cut oats, they will not absorb as much liquid or provide as good of a texture.
Chia Seeds – To thicken the overnight oats, create a rich and creamy texture, and add some healthy fats and a bit of protein at the same time.
Protein Powder – The recipe calls for vanilla protein powder, but you can use any flavor your like. Be sure to use the best protein powder possible.
Greek Yogurt – To add a big boost of protein and help to creamy a creamy texture. You can use whole milk or non-fat Greek yogurt. You can use plain yogurt; however, it won’t be as high in protein.
Milk – Using cow’s milk helps to add additional protein to the oats. Although you can use almond milk or non-dairy milk, they will not provide nearly as much protein.
Berries – To add some extra flavor and fiber. You can use fresh berries or fresh fruit of your choice.

Although optional, you can add a spoonful of honey or maple syrup to sweeten the protein overnight oats if you like. Depending on the flavor and sweetness of your protein powder you may or may not need it.

Dietary Adaptions

To Make them Gluten-Free: No adaptations are needed, this recipe is gluten-free. Just be sure to use certified gluten-free rolled oats.

To Make them Dairy-Free: You can make this recipe dairy-free by swapping the cow’s milk for unsweetened almond milk, soy milk, or coconut milk, and swapping the Greek yogurt for dairy-free yogurt, such as coconut milk yogurt, however, the oats will not be as high in protein.

Rolled oats, vanilla protein powder, and chia seeds in a glass container.

Rolled oats, vanilla protein powder, chia seeds, Greek yogurt, and milk in a glass container.

How to Make Protein Overnight Oats

Here’s how you’ll make these high-protein overnight oats:

Add the dry ingredients to a jar. Add the old-fashioned rolled oats, protein powder, chia seeds, milk, and Greek yogurt to a mason jar.
Give it a good stir. Using a small spoon, stir the ingredients together until well combined.
Place in the fridge overnight. Once mixed, cover the mason jar with a lid and place it in the fridge overnight.
Serve with toppings of your choice. In the morning, take the mason jar out of the fridge and serve the protein overnight oats with fresh berries, nut butter, sliced bananas, or other toppings of your choice.

You can find the step-by-step instructions in the recipe card below.

Red’s Nutrition Tip

Want to add some extra protein to your protein overnight oats? Add a drizzle of almond butter or peanut butter on top!

Close up of high-protein overnight oats in a glass container.

Best Protein Powder for Overnight Oats

You can use a whey protein powder, plant-based, or vegan protein powder to make protein overnight oats. This recipe calls for vanilla protein powder, as it provides a neutral base flavor for toppings, however, you can use any flavor of protein powder for protein overnight oats. In addition to vanilla protein powder, chocolate protein powder, peanut butter protein powder, strawberry protein powder, and unflavored protein powder would all work well in this recipe.

Do you need to add protein powder to protein overnight oats?

Adding protein powder to overnight oats helps to ensure the oats contain extra protein, however, it is not essential. If you prefer to make your overnight oats without protein powder, you can combine rolled oats with milk, Greek yogurt, and chia seeds and still create overnight oats with over 20 grams of protein per serving.

Optional Add-Ins for High-Protein Overnight Oats

Once you’ve got the basic ratio of oats, milk, yogurt, and protein powder down, you can add a variety of add-ins and toppings to your protein overnight oats to flavor them any way that you like.

Berries
Fresh fruit
Banana slices
Peanut butter
Almond butter
Chocolate chips
Coconut flakes
Maple syrup
Honey
Brown sugar
Vanilla extract

More Flavors to Try:

Spoonful of protein overnight oats coming out of a jar.

Protein Overnight Oats FAQs

Are overnight oats healthy for you?

Yes, overnight oats are a healthy and balanced breakfast rich in fiber and micronutrients including manganese, phosphorus, magnesium, copper, iron, and zinc (1).

Is overnight oats a good source of protein?

A basic overnight oats recipe, made with rolled oats, chia seeds, and almond milk, is not a great source of protein, however, you can increase the protein content of overnight oats by making them with cow’s milk, Greek yogurt, and protein powder.

How much protein is in overnight oats with almond milk?

Overnight oats made with almond milk are not particularly high in protein since almond milk is not a significant source of protein. To make high-protein overnight oats, it is best to make overnight oats with cow’s milk as it contains 8 grams of protein per cup, compared to almond milk which contains only 1 gram of protein per cup.

Are overnight oats healthier than regular oatmeal?

Overnight oats and regular are both healthy breakfast recipes. In fact, overnight oats and regular oatmeal are far more similar than they are different, they are merely prepared a different way; overnight oats are soaked in liquid, while regular oatmeal is made by boiling oats in liquid.

Storage

Once prepared, protein overnight oats can be stored in an airtight container in the fridge for up to 5 days. Protein overnight oats cannot be frozen.

More Healthy Breakfast Recipes:

Protein Overnight Oats

Author: Stephanie Kay

With over 45 grams of protein, these protein overnight oats are a hearty and filling breakfast. You can whip up a big batch today and store them in the fridge for days to come.

Author: Stephanie Kay
Prep Time: 5 minutes
Total Time: 5 minutes
Yield: 1 serving 1x
Category: Breakfast
Method: No Cook
Cuisine: American

Ingredients

1/2 cup old-fashioned rolled oats, or quick oats
1 scoop vanilla protein powder
1 tablespoon chia seeds
1/2 cup milk
1/2 cup plain Greek yogurt
1/2 cup fresh berries, or frozen berries

Instructions

In a mason jar or small container with a lid, add rolled oats, vanilla protein powder, chia seeds, milk, and Greek yogurt.
Using a small spoon, give everything a good stir until well combined. If using frozen berries, add them on top now.
Once mixed, cover the jar or container with a lid and then place it in the fridge overnight or for at least 2 hours.
In the morning, remove the overnight oats from the fridge, remove the lid and give them a good stir, and serve with fresh berries and/or toppings of your choice.
If making them for meal prep, the oats can be made in advance and stored in an airtight container in the fridge for up to 5 days.

Nutrition

Serving Size: 1 jar
Calories: 474 calories
Sugar: 18 grams
Fat: 9 grams
Carbohydrates: 55 grams
Fiber: 10 grams
Protein: 48 grams

How to Create a Balanced Meal

Published on January 31, 2023 by Stephanie Kay

A very common piece of nutrition advice is to eat a “healthy and balanced” diet. Although that might seem simple in theory, implementing this concept can be difficult in practice, especially when you are in the early stages of your nutrition journey. It goes without saying that “balance” implies you should eat more vegetables than candy but implementing this daily can be confusing if you are not sure exactly how to do it. So, allow me to teach you how to create a balanced meal in the simplest possible way.

White plate with a portion of salmon, brown rice, and steamed vegetables.

What is a balanced meal?
Components of Balanced Meals
1. Protein
2. Carbohydrates
3. Fats
The Balanced Meal Formula
5 Benefits of Balanced Meals
What does a balanced meal look like?
Balanced Meal Plate Examples
Other Things to Consider

Go back to the moment in grade school when you were taught about food groups; fruits and vegetables, grain products, milk and alternatives, and proteins and alternatives. Go back to that exact moment and erase it from your brain. Why? Because your body does not recognize food groups. Your body cannot tell if you ate a serving of grains or a serving of milk, the only thing your body recognizes is the nutrients present in the food that you eat. Whether you eat a carrot, a potato, or an almond, all that your body recognizes is what macronutrients it contains: carbohydrates, protein, and/or fat.

Food is made up of macronutrients, which are the body’s building blocks, and these building blocks contain micronutrients: essential vitamins, minerals, antioxidants, and phytochemicals. So, the food that you eat is merely a vehicle for your body to get the necessary macronutrients and micronutrients it requires, not food groups.

What is a balanced meal?

Put simply, a balanced meal is a meal that contains all three macronutrients: protein, carbohydrates, and fats. Macronutrients are the primary building blocks of the human diet, and they make up the caloric content of food. Each macronutrient plays an important role in the body and adequate amounts of each macronutrient helps to optimize health, performance, and body composition.

Components of Balanced Meals

Although many people have heard the terms carbohydrates, protein, and fat, most people are unaware of how these macronutrients affect the body and where we can find them.

1. Protein

The building block of life and plays many key functions in the body. The amino acids that make up protein function as structural components, such as skeletal muscle, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters.

Protein is primarily present in animal foods such as red meat, fish, shellfish, poultry, eggs, yogurt, and some other dairy products, and can also be found in smaller concentrations in soy products like tofu and tempeh, as well as beans and lentils.

2. Carbohydrates

The body’s primary source of energy. Carbohydrates also play key roles in digestion and gut health, glucose and insulin action, as well as cholesterol and triglyceride metabolism. Carbohydrates include starches, fibers, and sugars, and can be further classified into simple and complex carbohydrates. Dietary fiber is a particularly important form of complex carbohydrate that aids in digestion and adequate intake has been shown to help benefit improved glycemic control, blood pressure, and lipid profiles.

Carbohydrates are present in whole grains, legumes (beans and lentils), fruits, vegetables, and dairy.

3. Fats

Made up of smaller molecules, called fatty acids, which play several roles in the body including the metabolism of fat-soluble vitamins, cell membrane function, the maintenance of structural integrity of the brain and nervous system, and hormone synthesis. There are two primary types of dietary fat; saturated fat and unsaturated fat, both of which are essential to health.

Fats are found in animal foods, oils, butter, nuts, seeds, avocado, and olives.

The Balanced Meal Formula

To create a balanced meal, you must incorporate all three macronutrients. This means that at breakfast, lunch, and dinner, you should aim to include a source of protein, carbohydrates (ideally starch and fiber), and fat in your meal.

Protein + Carbohydrates + Fiber + Fat

Infographic with formula on how to make a balanced meal.

5 Benefits of Balanced Meals

By building balanced meals, with all three macronutrients, you are better able to create a balanced diet overall and more easily support your health and your goals. By building balanced meals at breakfast, lunch, and dinner as frequently as possible, you will:

1. Consume a more optimal balance of macronutrients.

By regularly consuming balanced meals you can help to ensure you are consuming an adequate and balanced amount of macronutrients to support an overall more well-balanced diet. The current dietary guidelines recommend that individuals consume 45-65% of total daily calories from carbohydrates, 20-35% from fat, and 10-35% from protein (1). By creating a balanced meal at breakfast, lunch, and dinner, you can help to ensure you are consuming a more optimal balance of macronutrients.

2. Balance energy, blood sugar, and hormones.

Creating balanced meals will not only help to ensure that you are consuming adequate calories to fuel your body from one meal to the next but consuming balanced meals with protein and fiber can help to balance blood sugar levels. A meal with complex and fiber-rich carbohydrates, protein, and healthy fats, will take longer to digest than one filled with refined carbohydrates and no protein, which means a more moderate rise in blood sugar and reduced fatigue and cravings.

3. Increase satiety levels, feelings of fullness, and food satisfaction.

Because protein is the most satiating macronutrient and decreases gastric emptying and/or slows energy and nutrient absorption, consuming balanced meals complete with protein, fiber-rich carbohydrates, and healthy fats can help to increase feelings of satiety and fullness (2). High-protein foods are considered some of the most filling foods, and by including all macronutrients in your meals, and not avoiding or vilifying sources of carbs or fat, you are more likely to find satisfaction after eating.

4. Support adequate fiber and micronutrient intake.

Regularly consuming balanced meals that include fiber can help to ensure that you are reaching the recommended daily fiber intake. Current evidence collectively supports a minimum fiber intake of, at least, 25 to 30 grams of fiber per day, or 14 grams for every 1,000 calories consumed per day (3). Moreover, regular consumption of nutrient-rich fruits and vegetables, especially a wide variety of them, can also help to increase your intake of essential vitamins and minerals.

5. Optimize athletic performance and support body composition goals.

The content of meals can help support training goals and help optimize body composition. While the exact macronutrient requirements for athletes will vary based on their sport and goals, both carbohydrate and protein consumption and timing play an important role in muscle maintenance, overall performance, and optimal recovery. Moreover, consuming balanced meals with adequate protein and fiber has been shown to support weight loss and body competition goals, such as muscle building, especially when paired with resistance training (4).

What does a balanced meal look like?

Using the balanced meal formula, you can select, at least, one food from every section of the formula to build a plate that is complete with protein, carbs, fiber, and fat. Here’s a visual example.

Infographic with what is a balanced meal plate.

Balanced Meal Plate Examples

Think of it like ticking a box; at every meal ensure that you are including a source of carbohydrates, protein, and fat on your plate or in your bowl. Here are some simple well-balanced meal ideas that execute to protein + carbohydrates + fiber + fat formula:

Eggs + Toast + Spinach + Cheddar Cheese
Milk + Oats + Berries + Almonds
Deli Meat + Crackers + Carrots + Hummus
Tuna + Pita + Lettuce + Mayonnaise
Chicken + Pasta + Broccoli + Pesto
Salmon + Potatoes + Asparagus + Olive Oil
Shrimp + White Rice+ Tomatoes + Avocado
Turkey + Quinoa + Kale + Avocado Oil
Steak + Corn + Lettuce + Dressing
Tofu + Brown Rice + Cabbage + Sesame Oil
Chickpeas + Couscous + Cucumber + Feta Cheese
Lentils + Barley + Green Beans + Butter

Please note that you can include more than one source of protein, carbs, fiber, and fat in your meal! For example, you can include more than one vegetable in your meal (i.e., a salad with lettuce, carrots, and cucumber), or more than one source of protein (i.e., add chicken and black beans to your salad) or more than one source of fat (i.e., avocado and pumpkin seeds to your salad), the balanced meal formula is simply designed to help ensure that each macronutrient is included.

Other Things to Consider

Prioritize whole foods. When making a balanced meal, it is best to prioritize whole foods as much as possible. Building meals with red meat, poultry, seafood, shellfish, eggs, dairy, whole grains, beans, lentils, nuts, seeds, fruits, and vegetables is a simple way to ensure that you are prioritizing your macronutrient and micronutrient intake at the same time.

Include color and flavor. Remember, balanced meals don’t need to be bland or boring! Make meals more visually appealing by including a wide variety of colors and textures, and feel free to add as many herbs and spices to make your meals as flavorful as possible.

Aim for all 3 meals. When it comes to creating a balanced meal, a simple yet helpful guideline to keep in mind is the “3 for 3” formula; at all three meals, eat all three macronutrients. Be it breakfast, lunch, and dinner, or meals 1, 2, and 3, aim to include all three macronutrients.

Consider portion sizes. When building balanced meals, it is also important to consider the portion sizes of protein, starchy carbohydrates, fiber, and fat you are adding to your meal, especially if you have a goal of weight loss or changing body composition. While calorie or macro counting are popular approaches, the hand-portion size method is a simple yet effective tool to ensure that you are consuming a portion size that more optimally supports your individual needs.

Don’t forget about water. While not included as a component of the balanced meal formula, remember that water is also considered a macronutrient as it is required in large amounts by the body. The current dietary guidelines recommend consuming 0.5 to 1.0 ounces of water per pound of body weight, which should be consumed throughout the day and/or along with meals.

Listen to your body. It’s important to remember that your body is the best coach you will ever have and you must learn to listen to it, interpret what it’s saying, and give it what it needs. In addition to prioritizing balanced meals, you must honor your natural hunger and fullness cues by listening to your body or using a tool such as the hunger-fullness scale. Moreover, keep in mind that your favorite foods and meals, even pasta and pizza, can be included in the balanced meal formula.

Aim for consistency, not perfection. Please remember that the balanced meal formula is a guideline, not a rule. The objective is to implement this guideline at as many meals as possible, as frequently as possible, NOT to implement it at every single meal for the rest of your life. Some meals and days will be easier than others, that’s real life. As with all aspects of nutrition, the objective is consistency, not perfection.

The Bottom Line

By including a portion of protein, carbohydrate, and fat in your meal you can create a balanced meal with a more optimal macronutrient composition. Consuming meals with all macronutrients can help to support energy levels, balance blood sugar, increase satiety levels and feelings of fullness, as well as optimize athletic performance, and support body composition goals.

Greek Chickpea Bowls

Published on September 23, 2021 by Stephanie Kay

Looking for a healthy lunch idea? Look no further than these chickpea bowls. Not only are they packed full of vegetarian protein, fiber, and healthy fats, but they are quick and easy to make and require no cooking at all. Just warm the couscous, chop the veggies, make the dressing, and add everything to containers to create healthy make-ahead lunches for the week.

Just when I thought meal prep couldn’t get any easier – voilà, no-cook chickpea bowls! Canned chickpeas are one of my go-to vegetarian protein sources when I need something quick and don’t feel like cooking; just strain and rinse and they’re ready to go. Although they do lack a little flavor on their own when paired with salty feta cheese and a zesty lemon-garlic dressing they help to create a well-balanced meal filled with Greek flavors.

More Meal Prep Bowls:

Greek Chickpea Bowls

Author: Stephanie Kay

Fresh and vibrant, these colourful Greek chickpea bowls are a great vegetarian lunch idea complete with plant-based protein, healthy fats, and plenty of veggies.

Author: Stephanie Kay
Prep Time: 20 minutes
Total Time: 20 minutes
Yield: 4 bowls 1x
Category: Lunch
Method: Meal Prep
Cuisine: Greek