Darin Steen of Major League Health explains how to lose weight with a healthy meal after a workout. What you put in your mouth composes 70% to 80% of fitness fat loss gain. Meals that you eat after intense workout sessions are very important. Eat a meal that is predigested and absorbed quickly like whey protein and a banana. Eat your meal 30 minutes to 60 minutes after your workout. For people weighing 120 pounds to 140 pounds, use 15 grams of whey protein and a half of a banana. For people weighing 150 pounds 180 pounds, use 25 grams of whey protein and a full banana. For people weighing over 200 pounds, use 40 grams of whey protein an a banana and a half. Use high quality whey protein from grass fed cows and organic bananas. The post workout meal is the most important meal of your entire day.