Sweating for a cookie? We feel you. But when it comes to Nutrition after exerciseThere are several guidelines – surprising and obvious (like the above cookie) – to keep in mind. You have five eating habits to avoid after burning those calories while running, logging miles on your exercise bike, and working out your body. Training camp classOr as you move and groove.
It’s worth noting: “Eating after exercise is essential to improving recovery. It’s a chance to recharge your muscles with fuel, reduce inflammation, and help Build or maintain lean muscle mass“Says Erin Kenny, RD, MS, LDN, CPTDietitian, Certified Personal Trainer, and CEO of nutrition. So make sure not to eat healthy foods like these Fitness experts swear by 16 post-workout snacks or other healthy foods.
Yes, post-workout is a time when it might be okay to skip a salad, or at least pair it with something else. ‘Powers are high in the basic It requires more energy to be digested by the intestines. Immediately after exercise, most of the blood is diverted away from the digestive system, making it a better choice for a meal later in the day,” says Kenny. Instead, choose fast foods like carbohydrates And the protein Like banana juice and protein powder.”
If your workout lasts less than 60 to 90 minutes, Kenny says it’s unlikely you’ll need to Sports drinks. Eating balanced meals and snacks and drinking water is enough to make up for what was lost Electrolytes It replenishes stored glycogen, she says. “Most sports drinks are high in refined sugars and additives which aren’t great for people looking to improve their health.”
Don’t drink H2O after a sweat? Not good. “drinking water After a workout is just as important as before and during a workout. “When we exercise, fluids are lost through sweat, and they need to be replaced,” says a registered dietitian. Stephanie Hanatiuk, RD, CDE, PTSOwner Stephanie Hanatiuk Performance Nutrition. “The more we lose, the more we need!”
As Hnatiuk highlights, drying It can lead to headaches, fatigue, muscle cramps, and digestive problems. “Try to drink at least two cups (16 ounces) after your workout. Additional fluids or electrolytes may be needed if you do high-intensity exercise, in hot/humid environments, or if you wear a ‘salty’ jacket.”
“You might think protein is all you need after a workout, but carbs are just as important. Carbohydrates are our body’s primary fuel source and are essential after exercise,” Hanatiuk says. “The combination of proteins and carbohydrates will aid the recovery process by replenishing glycogen stores, helping to build and repair muscle, and preparing you for the future.” [workouts]For example, instead of just drinking a protein shake mixed with water, Hnatiuk suggests eating High protein juice with fruit instead.
We know we’ve said it before, but it’s worth repeating: “It may be tempting to use exercise as a way to maintain a calorie deficit in order to maintain or lose weight, but it is important to eat and refuel in order to maintain lean muscle mass,” Kenny says. Eating helps Lowering your stress hormones And the blood sugar balance During the day.”
Perri O. Blumberg is a freelance writer on food, health and lifestyle. Read more