You may have done an outstanding workout and burnt a ton of calories, but all your hard work and effort is going to go down the drain if you reach out for the wrong recovery foods. If you are truly committed to losing weight and improving your performance, then you need to pay attention to your post-workout meals. According to Ido Fishman, a lot of people grab the wrong foods after a workout in order to satisfy their body’s hunger pangs. This can stand in the way of your goals, which is exactly what you want to avoid. So, which foods should you steer clear from? Check them out below:
- Sugary recovery shake
After you have completed a grueling workout, Ido Fishman says that you need to refuel your muscles, but a sugary recovery shake is definitely not a good idea. A lot of pre-packaged shakes have tons of sugar and are loaded with unhealthy additives. If you want to replenish your muscles, it is better to make one on your own and keep an eye on the sugar and portion size to avoid going overboard.
- High-fat fast food
Once you get done with a calorie-torching and sweat-filled workout, you will be tempted to hit the nearest fast food joint. But, Ido Fishman states that fast food only slows down the digestion process, which means your body takes longer to absorb all the nutrients. In addition, there are a lot of calories in fast food, so you might end up consuming more than what you burnt.
- Low-carb meal
While you don’t want to consume too many calories after a workout, you don’t want to under-recover either. Therefore, having a low-carb meal is not recommended by Ido Fishman because it will not provide enough carbs that are needed by your body for replenishing the glycogen stores. You need to have high quality carbohydrates, such as sweet potatoes, oatmeal, and brown rice and whole-grain breads.
- Raw vegetables
This might come as a shock to many because vegetables are supposed to be good for you. Yes, they undoubtedly are, but Ido Fishman and other health experts suggest that you should not go for them after a workout. It is because they do not have the nutritional basics you need after a workout, so they cannot replenish your energy stores. You need moderate to high carbs, proteins and fat, while vegetables provide fiber and are nutrient-dense. You can have them as a snack later, just not after a workout.
- Pastries or doughnuts
You need to boost your glycogen levels after a workout, but Ido Fishman says that you should steer clear of these fat-laden, sugar bombs. The fat they contain will slow down the digestion process and they do not contain enough nutrients either.
- Salty snacks
After you have completed a long run, it is very tempting to have some salty snacks like potato chips because they can replenish the sodium levels. However, Ido Fishman says that while these snacks may be high in chloride and sodium, they have very low levels of other minerals like potassium, magnesium and calcium. These are electrolytes that the body needs after a workout in order to recover. Hence, you should avoid super salty foods and opt for better options.
You may be in a celebratory mood after you have done a great workout, but this does not mean that you need to drink alcohol. According to Ido Fishman, you will be dehydrated if you drink after a workout session, consume empty calories and also reduce protein synthesis. You need a healthy mix of proteins and carbs after a workout and should just leave the alcohol for happy hour. If you do want to indulge, then it is recommended that you first have a recovery snack. In addition, also consume more water to ensure your muscles are hydrated enough after the workout.