Do you sweat for cookies? We feel you However, there are some guidelines to keep in mind when it comes to post-workout nutrition, both surprising and obvious (like the cookies mentioned above). Avoid these five eating habits after running torch these calories, scoring miles on an exercise bike, burpeeing in a boot camp class, moving or digging a ditch. please give me.
Notable: “Eating after training is essential for optimizing recovery. It’s an opportunity to refuel your muscles, reduce inflammation, and help build or maintain lean muscle mass. “Is called Erin Kenny, RD, MS, LDN, CPT, Registered Dietitian, Certified Personal Trainer, CEO of Nutrition Rewired. So don’t forget to pay attention to a healthy diet, like these 16 post-exercise snacks and other healthy diets that fitness professionals swear.
Yeah, after a workout, it might be okay to skip the salad, or at least combine it with something else. “Salads are rich in fiber and require more energy for the intestines to digest. Immediately after training, most of the blood is drained from the digestive tract, making it suitable for meals later in the day. “Kenny says. “Instead, choose to quickly replenish carbohydrates like smoothies with bananas and protein powders and foods like protein.”
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If the exercise lasts less than 60-90 minutes, Kenny says it is unlikely that you will need a sports drink. “Eating a balanced diet, light meals and drinking water is enough to replenish lost electrolytes and replenish stored glycogen,” she says. “Most sports drinks are high in refined sugars and additives that are not suitable for those who are trying to optimize their health.”
Don’t you drink H2O after sweating? No good. “Drinking water after exercise is just as important as before and during exercise. When you exercise, sweat loses water and needs to be replaced,” says a registered dietitian. Stephanie Hnatiuk, RD, CDE, PTS, Owner of Stephanie Hnatiuk Performance Nutrition. “The more you lose, the more you need!”
As Hnatiuk emphasizes, dehydration can cause headaches, malaise, muscle cramps, and GI problems. “Aim to drink at least 2 cups (16 ounces) after exercise. If you are doing high intensity exercise in a hot and humid environment, or if you are a” salty “sweater, there will be additional water or electrolytes. You may need it. “
“You might think that you only need protein after exercise, but carbohydrates are just as important. Carbohydrates are the main source of fuel for our body and are needed after training,” Hnatiuk said. say. “The combination of protein and carbohydrates supports the recovery process by supplementing glycogen stores, helping build and repair muscles, and preparing for the future. [workouts].. For example, Hnatiuk suggests drinking high-protein smoothies with fruits instead of drinking protein shakes mixed with water.
As I said before, I will repeat it. “You may want to use exercise as a way to maintain a calorie deficit to maintain or lose weight, but diet and refueling are important to maintain lean muscle mass,” says Kenny. .. “Diet helps lower stress hormones and balance blood sugar levels throughout the day.”
Perri O. Blumberg
Perri O. Blumberg is a freelance food, health and lifestyle writer.read more
