What To Eat On Non-Weightlifting Workout Days? (Everyday Life)

October 7, 2009 by  
Filed under The Fitness Bug


If you are reading this, then there is a good chance that you probably dream about your weightlifting routines at times and there is nothing wrong with that. This would especially be the case in the early days of your weightlifting workouts. But then there comes a day when reality hits and you want to get back to life as normal (unless you have already struck a balance between fitness, building muscle fast and life)

The first time this happens you will have your weightlifting routine on your mind and think about things such as,

  • I need to take that supplement.
  • I must workout today, must not skip a day.
  • I can’t do this, I can’t do that, I’ll lose muscle mass.

Unfortunately this is real life and your weightlifting routine will have to be interrupted at times. There is nothing wrong with that too. Besides, it simply is not healthy to live like that. You could actually become really obsessed and turn crazy, and that is why Shaun of stayfitbug.com will help prevent that and show you some great foods that you can eat during the typical activities that we will all get up to at some point during the year.

The Home Food Munchies

When you are simply relaxing at home doing the family thing, playing video games or simply lounging around, you will get the munchies and here are some foods which you can label as ‘here is what I made earlier’ while keeping the healthy eating theme on the cards.

Frozen Yogurt

But not the stuff that looks like ice cream. Buy at least six containers of low-fat yogurt and stick them in the freezer. When you get the munchies, take the lid off and put the yogurt in the microwave for about 30 seconds. (The time will vary according to your microwave.) Then enjoy. It’s just as good as ice cream but better for you.

Cottage Cheese And Jam

My favorite midnight snack is a small bowl of cottage cheese with some whole-fruit jam mixed in. The protein in the cheese helps keep you anabolic through the night, the glutamine aids in muscle recovery, and the tryptophan will help you get a good night’s rest. The jam just helps it go down more easily.

Baby Food

Are you serious??

Yes! Really. Baby food is a good thing to buy and store away. It’s the purest food you’ll find whether bottled or canned. I use the fruit varieties as a post workout simple carb to replenish my glycogen stores, but the vegetables are good as well.

Tapioca Pudding

This is a good simple snack (can be a post workout snack too) that helps replenish glycogen stores. It’s not really tapioca, but it has the same texture.

  • 6 oz jar Gerber Hawaiian Delight dessert baby food (It has pineapple, rice flour, lemon juice, and a little sugar.)
  • 1 Tablespoon of soy-lecithin granules
  • Mix it and eat.

The Cinema

A night out at the cinema is just that… a night out! It is the time to relax and enjoy yourself and working out should not be on your mind and you are allowed to break rules. But if you are ever health conscious here is an alternative to drinking pop drinks, eating popcorn and sweets.

ABB Steel Bar Rivets and a bottle of water


They taste like chocolate-covered malted-milk balls but have a much better nutritional value than anything you’ll pick up at the cinema. Drinking water will keep you hydrated.

Be warned though. Only do this if the company you are with do not mind, otherwise you really will look and feel like the un-cool guy.

The Airport


The airport is the classic place where you will break all health rules, and it is not hard to work out why.

  • Restaurants galore
  • Duty-Free products in stores
  • Long wait times for flights

From personal experience, I can state that you are allowed to seriously think about maintaining your muscle weight gains during this time, as you may be out of weightlifting workout action for several days. But what are the healthy foods that you can carry around and eat during this time?

– Fruit
Tri-O-Plex Bars

Why Tri-O-Plex bars?

Chef Jay's Tri-O-Plex Bars, 12 - 118g Bars, Peanut Butter Banana

First and foremost… they taste great. We want to eat healthy but still not be thinking about the gym too much and these bars are high in protein but low in carbs (which is what you want).

After A Night Out At The Bar


Remember those home munchies you prepared earlier? Well now this is when they become very handy.


Now you will want to eat a heavy protein meal before you go out, because the chances are there won’t be much eating for a few hours the moment you step out of the front door. But here I will share one of my favorite meals. I’ve prepared this a few times over the years and it really does prepare your body for a night out.

Chicken Braised in Soy Sauce and Lemon

  • Brown bone-in chicken pieces in a few tablespoons olive oil.
  • Remove them and stir in some chopped garlic.
  • Add the minced zest of a lemon, a pinch of cayenne, 2 tablespoons soy sauce, 1 teaspoon sugar, and 1/3 cup water; stir.
  • Add the chicken, cover, and simmer.
  • Turn the pieces once; the dish will be done in about 15 minutes.
  • Add lemon juice and more soy sauce to taste.


Now… The rule breaking food to eat would be a hot greasy kebab the moment you leave the bar/ club, and you should actually do this sometimes too, it really is the good sh**. But don’t make this a regular habit, as you may begin to crave for it.

What you can do is invade your fridge and munch on those foods you would have prepared earlier.

Keep these by your bedside,

– Bottle of water
– Protein shake (Gold Standard Whey Protein/ Glutamine)
Tri-O-Plex Bars protein bars.

Then when you wake up, eat the leftovers (if any) and get back to a good healthy meal to start your day and it will be like the night before never even happened.

Before Seeing the Girlfriend

I’ve previously talked about my hatred for losing weight because of those marathon sexual encounters that you’ll have with a girl friend. And because of the pain I have personally felt from losing muscle mass, I encouraged myself to make it a habit of stacking my guts before this encounter may commence. Now one must not look as sex as a ‘oh no… not this again’. But in the back of your mind, it is good to have an ‘ I must eat before sex’ subconscious attitude.

What to eat?

Again, you will want to eat a protein heavy meal like the one I described above, but it is also a good idea to carry along some of those Tri-O-Plex bars. Who knows when you’ll need those bursts of energy? 😉

The main thing to take away here is that one must try and find a balance of actually living (while sometimes breaking rules) and living a life of fitness. The reason you need balance is so that you can actually LIVE. But you never do want to break the rules so much so that lose your form and get pissed off that all your hard work would have gone to waste. Try all of the above foods when you are in similar situations and you will find that you can live a fit and healthy life while actually living.

How do you eat on your non-weightlifting workout days?

See you in the comments.

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