Post Workout Exercise Nutrition Revenge: How to Crush Your ‘Ex’ Fast with Intermittent Fasting

Intermittent Fasting and Post-Workout Nutrition: Foods to Break Your Fast

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Are you in search of the ultimate post-workout nutrition plan to break your intermittent fast? Look no further! We’ve got you covered with a variety of protein-rich options for muscle recovery, complex carbohydrates for sustained energy, healthy fats for satiety, hydrating fruits and vegetables for post-workout hydration, and post-workout supplements to support your fitness goals.

Intermittent fasting and post workout nutrition.
Post-exercise nutrition should be precise. Should it be confusing if you’re doing an intermittent fasting protocol?

Whether you aim to build muscle or simply refuel after a challenging workout, these delicious and nutritious choices will help you replenish your body and keep you on track with your fitness goals.

Get ready to fuel up and feel great!

Protein-Rich Options for Muscle Growth, “The Anabolic Window”

Choose protein-rich options to replenish your muscles and aid recovery after your workout. Forbes was found to be the ideal post-workout eating window.

“Recreational exercisers who train two to three times a week for 30 to 45 minutes can easily recover by having their usual balanced meal that contains carbs (to refuel) and protein (to build and repair muscle), such as oatmeal and eggs, yogurt and granola, a sandwich and milk, or chicken and rice,” says Nina Kolbe, a registered dietitian and Forbes Health Advisory Board member.

What To Eat After A Workout,” Forbes, March 2023.

When it comes to refueling your body, protein is the key. Opt for foods like lean meats, such as chicken or turkey, which aren’t only packed with protein and low in fat. Another great option is fish, like salmon or tuna, as they provide a good source of omega-3 fatty acids.

If you prefer plant-based options, go for beans or lentils, which are high in protein and fiber. Greek yogurt or cottage cheese are also excellent choices, as they’re rich in protein and can be easily incorporated into meals or snacks.

For those of you who are busy professionals and prefer a simple post-workout nutrition plan, here’s a quick tip. Consider adding 2 scoops of high-quality, clean protein powder to your routine. This can help stimulate muscle protein synthesis and aid in muscle recovery. Ladies, you can get the same benefits with just one scoop.

Simple carbohydrates are fast digesting carbs.
Simple carbohydrates should be your focus immediately post-workout.

Complex Carbohydrates for Energy, Fast Carbs for Recovery

To continue fueling your body after a workout and replenishing your muscles, it’s vital to incorporate complex carbohydrates for energy. You need to know the difference between different carbs: simple and complex.

Simple carbohydrates are sugars that your body can metabolize faster. The advantage of these simple carbohydrates is that you can recover faster from your workouts and replenish your glycogen stores. Examples of pre-workout or post-workout simple carbohydrates are rice cakes, crackers, pancakes and waffles, cereal, rice, fruit, and oatmeal.

Complex carb should be consumed after your post workout shake for muscle gain.
Complex carbs should be consumed after your post workout shake for muscle gain.

Complex carbohydrates are a great source of sustained energy as they take longer to digest than simple carbohydrates. They provide your body with a steady release of glucose (managing insulin levels), essential for fueling your muscles and maintaining optimal performance hours after a workout.

Whole grains, such as brown rice and quinoa, and starchy vegetables like sweet potatoes and carrots, are good sources of complex carbohydrates. These foods provide energy and contain essential nutrients like fiber, vitamins, and minerals.

Incorporating complex carbohydrates into your post-workout meal or snack will help you refuel and recover properly.

Healthy Fats for Satiety

After your POST, post-workout recovery smoothie, the first meal after your post-workout drink for muscle mass, it’s essential to include healthy fats in your first solid meal or snack for optimal satiety. Healthy fats provide a feeling of fullness and help your body absorb essential vitamins and minerals.

Incorporating foods like avocados, nuts, seeds, and olive oil can help you feel satisfied after exercise. These fats are rich in monounsaturated and polyunsaturated fats, which are known to support heart health and reduce inflammation.

Including a small portion of these fats in your first solid post-workout meal can help stabilize blood sugar levels (insulin) and prevent energy crashes. So, after your post-workout drink for muscle gain, include some healthy fats to keep you satisfied and energized.

Hydrating Fruits and Vegetables

Water-rich fruits and vegetables should be snacked on and ate after a workout.
Are you tired of drinking water? Water-rich fruits and vegetables will help you hydrate after a challenging workout.

To stay fully hydrated and replenish your body after a workout, it’s crucial to include water-rich fruits and vegetables in your post-workout meal or snack. These snacks not only taste great but also provide a high water content, which is essential for rehydrating your body and preventing dehydration, keeping you well-informed about your body’s needs.

Some hydrating fruits include watermelon, oranges, and strawberries. These fruits are refreshing and contain essential vitamins and minerals that can aid in recovery.

Cucumbers, celery, and lettuce are excellent hydrating vegetables that can be included in your post-workout meal or snack. These vegetables have a high water content and are low in calories, making them a perfect choice to satisfy your thirst and hunger after a workout.

Remember to choose a variety of nutrient-dense, hydrating fruits and vegetables to ensure you’re getting a wide range of nutrients to support your post-workout recovery.

Post Workout Exercise Supplements

To boost your post-workout recovery, consider incorporating post-workout supplements into your routine. These highly effective supplements can provide your body with the necessary nutrients to repair and rebuild muscles after an intense workout, giving you the confidence that you’re doing the best for your body.

Protein powder is a popular choice for many athletes as it helps promote muscle protein synthesis and aids in muscle recovery. I prefer using a high-quality whey protein isolate supplement because I’m lactose intolerant. If you can deal with milk sugar, whey protein concentrate is also a great option. Check out all my protein powders reviewed.

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Branched-chain amino acids (BCAAs) are another commonly used supplement that can help reduce muscle soreness and promote muscle growth. Drinking a BCAA supplement is unnecessary if you’re having a post-workout drink.

Are you bored of drinking water during your workout? I hated drinking zero-calorie beverages during my workout. I would always drink a BCAA beverage. The only one I keep going back to is AMINO X.

  • Tastes great
  • Different flavors
  • Inexpensive

Creatine is also popular, as it can enhance strength and power output during workouts. My recommendation for creatine is to keep it simple for information on creatine loading protocol.

Additionally, some people may benefit from taking a multivitamin or mineral supplement to ensure they get all the necessary nutrients for optimal recovery.

Remember to consult with a healthcare professional before starting any new supplement regimen.

Frequently Asked Questions

Can I Break My Post-Workout Intermittent Fasting Period With a Protein Shake?

Yes, you can break your post-workout intermittent fast with a protein shake. Plus, there is everything proper training in a fasted state.

It’s a convenient and effective way to refuel your muscles with the necessary nutrients to recover and grow. The end of your fasting window and your workout should always be with protein. Protein intake should be 1 gram per pound of your current body weight to gain muscle. More than 1 gram per pound may result in muscle loss.

I would avoid fasting after your workout. You will have an empty stomach. Your body’s natural response to finishing a training program is food. You need to eat. A continued fast after a workout will mean you will be low on energy.

Are There Any Specific Carbohydrates That Are Best for Replenishing Energy After a Workout?

After your workout, you’ll want to replenish your energy with simple carbohydrates. Your muscles are nutrient-starved, and simple carbohydrates are great for restoring glycogen levels and recovery.

Some examples include:

  • Rice cakes
  • White potatoes
  • Crackers
  • Cereal
  • Cream of wheat
  • Oatmeal
  • Fruit (natural sugars)
  • Pasta
  • Rice
  • Powder or carb drinks

I would use the above foods in conjunction with your protein shake.

Complex carbohydrates are also great for restoring glycogen levels and helping your body recover. However, they are slower digesting than simple carbohydrates. Complex carbohydrates will keep you more full than simple carbohydrates. If your goal is weight loss while using an intermittent fasting method, focus on complex carbohydrates.

Some examples include:

  • Sweet potatoes
  • Quinoa
  • Lentils
  • Beans
  • Whole grain bread.

How Much Healthy Fat Should I Consume After My Workout to Feel Satisfied?

To feel satisfied after your workout, you should wait to consume a moderate amount of healthy fat. You don’t want to slow digestion, especially if your muscles are starved for nutrients. Take your post-workout shake and fast-digesting carbohydrates. Wait 30 to 45 minutes.Then, enjoy your first solid meal. It’s important to find a balance that works for you and helps replenish your energy levels. NASM has a great article on setting up your macros for weight loss.

Are Any Fruits or Vegetables Particularly Hydrating and Beneficial for Post-Workout Recovery?

Are there fruits or veggies that hydrate and aid post-workout recovery?

Yes, hydrating options include watermelon and cucumbers. They replenish fluids and provide essential nutrients.

Incorporate them into your post-workout routine for optimal recovery.

What Popular Post-Workout Supplements Can Enhance My Recovery and Muscle Growth?

Some popular post-workout supplements that can enhance your recovery and muscle growth include:

  • Protein powder
  • Creatine
  • Branched-chain amino acids

These supplements help replenish nutrients and support muscle repair after intense exercise.

As I shared, BCAAs are not necessary for recovery or muscle growth. I’ve used BCAAs during my workouts because I get tired of drinking water. However, if you’re having a post-workout recovery smoothie made with a high-quality protein powder, you’ll have enough BCAAs to stimulate muscle protein synthesis.

Intermittent Fasting and Post-Workout Nutrition, Conclusion

After a post-workout intermittent fast, it’s essential to replenish your body with the proper nutrients. Opt for protein-rich options like eggs or Greek yogurt to aid in muscle recovery. Include complex carbohydrates like brown rice or sweet potatoes for sustained energy. Remember to add healthy fats like avocado or nuts for satiety.

Consume fruits and vegetables with high water content to stay hydrated. Consider incorporating post-workout supplements to support your fitness goals. The primary goal of intermittent fasting is to lose weight.

Exercise while fasting can be challenging for some. You must be in a calorie deficit if you want to change your body’s composition. Intermittent fasting makes it easier for some people to stay engaged and achieve their health and fitness goals. 

Fasting can help provide a simple set of rules: long as you eat right, eat enough, move, be without food for x-amount of hours, x-amount of hour eating window. That alone can be enough to change your body composition.

Articles and Services Offered

If you’re a busy professional trying to lose weight using an intermittent fasting protocol. Check out my article discussing how to implement intermittent fasting and an exercise routine,

You already have an IF protocol you’re following, but you’re looking to shed those pounds even faster. Check out my Modified Velocity Diet 2.0. I’m your guy if you’re looking for an online personal trainer! I offer a free online workout (try it before you buy it). Virtual personal trainer services where I guide you through your workout in the comfort of your own home. I’m also a remote fitness trainer, where I create personalized workouts and send you a weekly to your email address.


25 water-rich foods to help you stay hydrated this summer | Prevention | UT Southwestern Medical Center. (n.d.).

Benshosan, A., & Benshosan, A. (2021). The 9 best complex carbs for weight loss. Eat This Not That.

Colino, S. (2023, March 23). What To Eat After A Workout. Forbes Health.

Dieter, B. (n.d.). How Many Grams of Fat Per Day to Lose Weight?

J Int Soc Sports Nutr Volume 9; 2012 – PMC. (n.d.).

MacPherson, R., & MacPherson, R. (2022). The 15 best Post-Workout carbs, according to a nutrition coach. Clean Eating.

Rd, J. K. (2023). What Are Complex Carbohydrates? — And 28 to Add to Your Diet. Health.

Samra, R. A. (2010). Fats and satiety. Fat Detection – NCBI Bookshelf.

James Kremmer

Meet James, a decade-long devotee to transforming fitness journeys, both in-person and online. As a virtual and remote personal trainer, he merges passion with expertise to deliver unparalleled fitness guidance. James isn’t just about workouts; he’s a protein powder aficionado, always on the hunt for the next best blend to enhance your gains. Holding Bachelor’s Degrees in Exercise Sports Science and Pre-Law, James's academic foundation is as solid as his fitness regimens. His certifications read like a who’s who of fitness excellence: NSCA (CSCS), Precision Nutrition Level 1, Online Trainer Academy (OTA), C-ISSN, and more. Whether you’re looking to overhaul your fitness routine, find the perfect protein, or navigate the intersection of wellness and law, James is your go-to guide for all things fitness.

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