Many people think that you shouldn’t eat after exercise, as the calories burned are returned. In fact, this statement is a myth. After intense exercise, you need to eat to replenish the energy expended in sports. However, not all foods will benefit the body. Novate.ru tells what exactly should not be included in the menu.
During exercise, muscles consume glucose from the body’s reserves, and therefore its amount is sharply reduced. Especially in this matter, cardiosport is “different” – so, while running, much more glucose is spent than, for example, during exercises with a barbell. A good post-workout nutrition can quickly replenish the body’s energy balance. But you can start eating no earlier than in one or two hours. However, if the load was strong, you can have a snack after 20-30 minutes. But try not to include the following foods and dishes in your diet.
1. Sugar cocktails
Protein shakes are often high in sugar. / Photo: aptecki.net
Many coaches advise athletes to drink protein shakes after exercise to replenish strength and energize the body. But not all protein blends are created equal. Before drinking a cocktail, pay attention to its ingredients. If there are sugar and harmful chemical compounds among them, then you should refuse such a snack. The best option is to make a drink at home, including those products in its composition that you have no doubt about the usefulness.
2. Raw vegetables
Raw vegetables don’t help your body recover from exercise. / Photo: goodfon.ru
They did not expect? You will probably say that vegetables are very healthy, low-calorie, they contain a lot of vitamins and minerals, and therefore must be consumed after training. However, there is another side of the coin: raw vegetables lack carbohydrates, protein, healthy fats, and therefore they cannot help the body recover after performing difficult exercises. It is better not to waste healthy foods, but replace them with a dish containing all the necessary elements. So, for example, after a morning run, you can eat eggs with whole grain bread – the proteins and carbohydrates they contain will help you quickly recuperate. And after an evening workout, a peanut butter sandwich is a great dinner.
3. Convenience foods and fast food
Stored cutlets and burgers are high in calories
A hot dog, hamburger, fries and other foods offered by fast food restaurants will saturate the body and provide a large supply of energy, however, at the same time, it will negate all the benefits of training – the calories spent will return instantly. And it’s not just the high calorie content of fast food – it contains a lot of fats, which complicate the work of the digestive system and slow down the metabolism. As a result, you will accumulate fat, instead of shedding those extra pounds and making your body lean and fit.
4. Salty food
Salt retains water in the body, which is unacceptable after exercise. / Photo: medru.su
The effectiveness of your workout is largely determined by how much sweat you lose during exercise. Together with sweat, water, toxic substances, salt, and mineral elements also leave the body. The only thing that a person feels after heavy exertion is to make up for the losses, and the easiest way to do this is to eat salty food.
For cells to function normally, two elements must be present in the body in sufficient quantities: electrolytes sodium and potassium, while potassium is more difficult to compensate. That is why doctors advise not to lean on salty foods rich in sodium, the use of which provokes the appearance of thirst and edema. It is best to eat bananas, melons, beef, green leafy vegetables, as they contain potassium.
Note: For the body to recover faster after an intense workout, it needs to be saturated with proteins and carbohydrates. Eggs are a healthy product containing both. Moreover, their calorie content is quite small – only 70 kcal in one egg. Besides the fact that the product contains 6.3 grams of pure protein, it also contains vitamin D.
5. Sweet soda
Sweet soda contains a lot of sugar. / Photo: biokrasota.ru
It is normal to feel thirsty after exercise as sweat is released during exercise and dehydration occurs. Most importantly, don’t try to quench your thirst with soda, bottled tea, or soda. They contain a large amount of sugar, which slows down the metabolism. If you work out in the gym to lose weight, drinking soda will overwhelm your efforts.
It is best to drink clean water during and after training. Another option is special sports drinks that contain electrolytes. They should be used if you exercise for several hours without interruption and, accordingly, lose a lot of fluids along with sweat.
It will also be helpful to drink natural orange juice with pulp. It contains vitamin C, which is a powerful antioxidant. In addition, juice contains more potassium than many sports drinks.
6. Milk chocolate
Milk chocolate does not satisfy hunger. / Photo: irecommend.ru
Despite the fact that milk chocolate saturates the body with energy, guarantees a surge of strength and improves mood, the treat contains a lot of sugar and, accordingly, calories. Just a few slices of chocolate – and you can forget that the workout has brought at least some result. In addition, dessert is not able to satisfy your hunger – half an hour after having a snack, you will want to eat again. And after a few weeks of regular consumption of chocolate, you will notice fat on your belly and thighs.
With dark chocolate, which contains at least 70% cocoa, the situation is slightly different. It contains beneficial antioxidants that fight free radicals and have an anti-inflammatory effect. Therefore, it can be consumed in small amounts after training. But remember: chocolate should not act as your main meal – several pieces can be eaten, for example, after cottage cheese.
7. Processed and high-calorie cheeses
Processed and some hard cheeses are high in fat. / Photo: thecheese.ru
Eating dairy products after exercise is very beneficial, but not all of them can be eaten after exercise. For example, high-calorie cheeses, as well as processed cheese are included in the list of prohibited “milk”, as they are very heavy on the stomach. You can safely eat Gaudette (7% fat), Chechil (5-10%), Ricotta (13%), as well as light cheese or feta (5-15%).
8. Sports drinks
Sports drinks don’t quench your thirst. / Photo: ozon.ru
There is a widespread belief that sports drinks are a must after exercise, as they saturate the body with the necessary elements. In fact, they are aimed more at professional athletes than amateurs. Most of these drinks contain a lot of sugar or sweeteners, so they hardly quench thirst and negatively affect the figure.
9. Fried dishes
Fried meat takes a long time to digest. / Photo: 365news.biz
Fatty fried foods are very difficult to digest, especially after exercise when the body is depleted. It is much better to eat a slice of baked or boiled chicken (can be substituted for fish) along with rice or buckwheat. These foods are great for satisfying hunger and giving you the energy you need.
Coffee dehydrates the body. / Photo: kapservis.ru
If you can still drink a cup of Americano before training, since caffeine gives an additional boost of energy, then after the gym it is better to refrain from coffee. This is because caffeinated drinks dehydrate your body and increase the stress hormone cortisol, which can negatively affect your well-being.