It is very important to know harmful foods after training. Many athletes feel a lot of hunger after their workouts and feed themselves with inappropriate foods and foods. But all their athletes should be careful that you do no matter how good, regular, and concentrated, but if you don’t care about post -exercise nutrition, you will not work.
In this post, we are going to take a closer look at “post -workout harmful foods” and introduce inappropriate foods and foods after exercise. If you exercise and are looking for a desirable result, be sure to read this to the end.
Why should we know and avoid harmful foods after workouts?
Incorrect choice of post -workout foods can prevent muscle regeneration, delay in recovery, and even increase body fat. After training, your body will be in a position that requires regeneration of energy reserves (glycogen), repair of muscle tissue, and the supply of lost water and electrolytes.
At this time, it is important to consume a good composition of protein and carbohydrates. But some people use foods that not only help the recovery process, but may also be harmful to them.
What muscles do for recovery?
Understanding harmful foods after training and generally adhering to diet is very important and can lead us to our sports and fitness goals. We need to allow our muscles to be recovered well. Effective muscle recovery depends on the following:
- High quality protein (such as protein, egg whites, or chicken)
- Complex carbohydrates (such as oatmeal or potatoes)
- Enough water
- Micronics such as magnesium, potassium, and vitamin C failure to meet these needs by choosing inappropriate foods delay the recovery process.
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What are the forbidden foods after training? What should we not eat after training?
Nutrition is always and at all times and has the most impact on health and fitness. But if you exercise, we recommend that you pay more attention to your nutrition and nutrition so that your workout is effective and useful. Here are some of the harmful foods after training. Remember these foods and get away as much as possible.
Fried fast food and food
The first rank among harmful post -workout foods belongs to high -fat and fried foods. Foods such as hamburgers, fried potatoes, or chicken nuggets are high in saturated fats that are time -consuming digestion and slow down muscle recovery. Also, eating these harmful foods after exercise can exacerbate post -exercise inflammation.
Fast food and sports; A wrong combination. Although fast food may be a comfortable and fast post -workout option, it can disrupt the process of muscle improvement. Ready foods usually have high salt, saturated fat and sugar, all of which are inconsistent with post -exercise body needs.
Sweets and desserts
Another post -workout food is sugars and sweets. Consumption of chocolate, cake, biscuit or any type of sweet dessert immediately after training may be tempting, but these materials contain rapid carbohydrates that are more fat and inflammation than helping recovery.
Sweet drinks and beverages
These drinks contain high sugar and lack nutritional value. Not only do beverages not help re -power, but they also cause a sudden increase in blood sugar and then a sharp drop. These fluctuations are very harmful to the athlete’s body. The best drink is water. But in some cases you can also use sports drinks.
High -fat foods
Unhealthy fats, especially trans fats, can have many negative effects on immune function and muscle regeneration. For this reason, it is best to consider fatty foods for other meals, not after training.
Alcohol
Alcohol disrupts muscle recovery process and also prevents protein synthesis in the body. If alcohol is consumed after training, not only your recovery will not be complete, but the risk of your injury will increase.
Insufficient or inferior protein
One of the nutritional errors of athletes is the consumption of foods that lack sufficient protein or contain poor quality protein. Post -workout protein is the key element for muscle regeneration.
Processed carbohydrates
Simple and processed carbohydrates such as white bread, white rice or treated flour products often rapidly raise blood sugar and cause fat accumulation. These types of carbohydrates have no place in post -workout meal.
What foods can be replaced?
If you are accustomed to harmful foods after training, you can use the following healthy alternatives:
- Instead of soda: coconut water or plain water with lemon
- Instead of sweets: Sugar -free dried fruits or dates
- Instead of chips and fast food: Homemade sandwiches with full bread and low -fat protein
Shouldn’t we consume fat after training?
No, you just don’t have to consume saturated fats and transfers. These fats are harmful and reduce your digestive speed. When consumed after exercise, the protein and carbohydrates needed for recovery are delayed. Also, harmful fat increases the level of inflammation in the body, which is an enemy for athletes after training.
Which drinks are forbidden after exercise?
We mentioned a variety of harmful foods after training, now it’s time to introduce inappropriate drinks to and afterwards. Sweet drinks, industrial drinks, packaged juices, and energy drinks often contain a lot of sugar. These types of drinks temporarily raise blood sugar but do not generate sustainable energy. Eating these drinks also causes dehydration and reduces nutrient absorption.
Common nutritional mistakes after training
- Consumption of very sweet or salty foods
- A lot of delay in eating a post -workout meal
- Merely drinking a juice without a protein consumption
- Drinking coffee or caffeine drinks without proper watering
- Eating bulky and heavy promises that put the digestive tract under pressure
How should healthy nutrition be after workout?
To choose a suitable post -workout meal, you need to pay attention to the balance between large nutrients. A healthy meal includes protein, carbohydrates with moderate glycemic index and a small amount of healthy fat. The following are good examples of post -workout nutrition:
- Grilled chicken breast with brown rice and vegetables
- Boiled eggs with whole grain bread and avocado
- Stylish protein with bananas and almonds
Final speech
Choosing the right foods after exercise has a great role to play in fitness, muscle building and preventing sports injuries. Post -workout foods should be carefully selected to meet the needs of the body in the best possible way and speed up recovery. Avoiding forbidden foods not only maintain the body’s health but also increases the effectiveness of exercise.
In this post we first discussed the importance of nutrition in health and for exercise, and then introduced a variety of harmful foods after training. Know these foods and drinks and try to remove them from your diet!
Frequently asked questions
Sources: American Heart Association – Healthline
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