Exercising weekly is vital to a healthy lifestyle, but eating the wrong foods and drinks afterward can hinder the benefits of that workout. Many of us are told to eat immediately after exercising, but the type of food you eat is just as important. Contrary to popular belief, a protein shake is not necessarily the best post-exercise diet option. Once you’re done with your sweat session, do your best to avoid these harmful foods you may not be aware of.
1. Protein shake
Not all protein shakes are made equal: Some pre-made protein powders are full of sugar, artificial sweeteners, chemicals, fillers, and bulking agents. Be sure to check Nutrition Facts labels and ingredient content, avoiding these formulas whenever possible. The same goes for energy bars: some are extremely processed with long lists of ingredients, and you should avoid those too.
2. Low-carb foods
Protein gets all the credit when it comes to post-workout nutrition, but carbs are just as vital – they can restore our glycogen, and carbs don’t have to mean refined flour and white bread! Instead, we recommend reasonable servings of beans, vegetables, and fruits, as well as whole grains.
3. Sports drinks
Gatorade and other electrolyte-packed sports drinks can feel like a refreshing savior after any activity you just completed, but in fact, unless you’re running marathons or a professional athlete, drinking these sugary, chemical-filled beverages after a exercise can be even less healthy than a shake or soda. Instead, opt for raw coconut water.
4. Salty food
Why do you crave French fries after exercising? Because you lose water and potassium when you sweat. But a better alternative is to go with snacks like bananas, which can boost those potassium levels. If you must opt for French fries, try to find potatoes cooked in hot water or French fries cooked with avocado oil, and only eat a small serving as a side to a healthier meal.
5. Caffeine
Some people choose to drink coffee or tea just before working out, and that’s perfectly fine. In fact, it can improve performance and give a much needed energy boost, especially in the morning. However, after a workout, it is detrimental. It dehydrates our body, which craves water after a workout and also increases the stress hormone, also known as cortisol.
6. Spicy foods
Maybe save that curry for a later meal instead of your recovery meal. Spicy foods like salsa and sriracha are hard to digest, and after exercising your body needs to relax and repair itself by eating easy-to-digest foods with balanced carbohydrates and nutrients to bring your sugar levels back to a healthy level.
7. Heavy proteins
Eating a grilled salmon after working up a sweat is a fantastic idea, but go for a roast duck or a heavy steak? Not so much. Even if you’re bulking up, large servings of rice and tuna are more effective for your body to use. Especially if you’re trying to peek out.
8. Fried food
As much as you may want to treat yourself post-gym, eating too many fatty and fried foods delays the delivery of important nutrients to your muscles. Fat slows down the overall digestion process and wipes out all the good work you just did. Of course, everyone should have a cheat day, but if you regularly eat fried foods after exercise, that’s not ideal.
9. Simple carbohydrates
It may seem like a simple turkey or tuna sandwich on white bread is the best meal, but after working out, complex carbohydrates like whole grain and multigrain bread are much better for you in the long run. All that white bread is just slowing down your metabolism.
10. Foods rich in fiber
While kale and flaxseeds are definitely not bad for you, they can hinder your post-workout experience because they can cause bloating and cramping. Maybe consider these foods on recovery days, at least when it comes to large amounts.
11. Candy
Sweets will boost your energy, and a sugar crash is made even worse when your body is exhausted from exercise. It will not give your body the proper tools to repair your muscles and will only prolong your recovery time.
12. soda
After a workout, it’s normal to feel thirsty. Especially on a hot day. But as satisfying as it sounds to swallow that sweet, fizzy Cola or Sprite, it will bloat you up and dehydrate you even more, even though it feels refreshing right now. Opt for flavored sparkling water instead, if you’re craving some bubbles.
