Did you know that gym-goers are putting on weight with post-workout snacks?


It is shocking to learn that almost half our worldwide population are obese. As a result, many of us turn to exercise not only as a tool to maintain health, wellness and longevity to to help maintain our weight. However, recent studies show that participating in some forms of exercise can encourage us to overeat. This is causing us to put on weight with post-workout snacks. For example, we reward ourselves with extra food after taking part in physical activity. You know what happens, you have a workout and feel fantastic afterwards. For example, you think “I deserve those chocolate digestives in the biscuit barrel!” and reward yourself with something to eat. After all, we have just burnt 500 calories so why should we worry?. Unfortunately, eating high fat junk and sugary foods can slow down digestion and reverse the positive impact exercise has on our bodies 


Fancy a nice bacon sandwich? Well, eating red meats not only impairs learning and memory but can slow metabolic function-undoing all the great work you have just done to boost brain activity.

So if your objective is to  improve your health and not putting on weight with post-workout snacks then choosing the right nutrients to replenish your body after exercise will help.

Water Intake


Make sure you drink plenty of water post-workout to rehydrate the body as you can lose water through sweat and replenishing your water levels can aid recovery.

Food choices

If you eat a healthy meal within 45 minutes of exercising this will optimise the absorption of nutrients to enable recovery. it will also optimise the benefits of your workout. This will ensure your metabolism is maintained and  replenish your glycogen (the form of glucose that our body stores in the liver and muscles) Make sure you choose a meal with a healthy mixture of carbs, proteins and fats that are easy to digest.


Why not pre-prepare a healthy meal to eat after your workout by using a selection of the following food types. Now… you will (hopefully!) not be tempted by the allures of the biscuit barrel!



  • Eggs

  • Greek yogurt

  • Cottage cheese

  • Salmon

  • Chicken

  • Tuna


  • Sweet potatoes

  • Chocolate milk

  • Quinoa

  • Fruits (pineapple, berries, banana and kiwi)

  • Rice cakes

  • Rice

  • Oatmeal

  • Potatoes

  • Pasta

  • Dark and leafy green vegetables


  • Nuts

  • Dried fruits and nuts but be careful as sometimes some brands can be high sugar

  • Avocado


The most important tip is to ensure you prepare your post meal workout before you attend your class so that you are not tempted to reach for the high sugar and high fat snacks. If you don’t fancy a meal “have a banana”. For instance, bananas are rich in potassium and carbs which need to be replenished post workout!