• Contact us
  • Advertise with us
Naijalog
  • Home
  • News
    • Top Stories
    • World News
  • Trending
  • Entertainment
    • Cinemas
    • Interviews
    • Events
    • Music
    • Videos
  • Sports
    • Football
      • Premiership
      • NPL
    • WORLD CUP 2018
  • Lifestyle
    • Nutrition
    • Health
    • Sex and Relationships
  • Quizzes
No Result
View All Result
  • Home
  • News
    • Top Stories
    • World News
  • Trending
  • Entertainment
    • Cinemas
    • Interviews
    • Events
    • Music
    • Videos
  • Sports
    • Football
      • Premiership
      • NPL
    • WORLD CUP 2018
  • Lifestyle
    • Nutrition
    • Health
    • Sex and Relationships
  • Quizzes
No Result
View All Result
Naijalog
No Result
View All Result

6 Eating Mistakes You Make After Workout 

naijalog by naijalog
June 8, 2017
in Nutrition
Reading Time: 6min read
0
0
SHARES
7
VIEWS
Share on FacebookShare on Twitter

Don’t sabotage your results with these common habits

The sports nutrition industry is certainly booming. So it’s no surprise that television commercials and magazine ads – and websites, too (guilty!) – are loaded with ads for foods and drinks that help you “refuel” and “recharge” after a workout.
Here are a few tips on eating mistakes you make after workout:

“If you exercised first thing in the morning before breakfast, then of course you need to eat something,” he explains. “But if you’ve eaten a meal during the last four to six hours, you really don’t need food right after a light or moderate workout.”

RelatedArticles

recipe for keto pancakes 5

Best Recipe For Keto Pancakes – How To Make Low Carb Pancakes With Almond Flour And Coconut Flour

May 11, 2020

5 Fruits To Boost Your Natural Beauty

July 18, 2017

And when it comes to those calorie-dense sports drinks and bars, you’re more likely sabotaging your workout gains than aiding them.

“They can be helpful if you’ve done an hour or more of vigorous exercise,” Dr. Danoff says. 

What other post-workout eating mistakes are you making? Keep reading. 

You go nuts on protein

There’s a persistent myth that exercisers need to pound a lot of protein after a workout in order to maximise their gains. But as long as your daily diet includes adequate protein intake –we recommend 30 grams per meal – there’s no need to scarf your day’s worth of protein right after a workout, concludes a study published in the Journal of the International Society of Sports Nutrition.

You drink alcohol

Knocking back a few glasses of wine after a workout may mess with your muscles’ ability to effectively recover and rebuild, shows a study in PLOS One. The good news: a single glass of wine or beer probably won’t cause issues, the study team says.  

You overindulge

Many of us tell ourselves that, because we exercised, we can eat whatever we want. This mindset can even bleed into our non-workout days, says Jenna Braddock, R.D.N.

“I ran five miles two days ago, so it’s okay to go all out tonight at dinner,” she says, giving an example of the kind of unhelpful mindset she’s been guilty of herself. But most research shows what you eat matters a lot more than how much you exercise when it comes to your waistline. It’s fine to indulge a bit from time to time, but don’t let the fact that you got in a workout steer you toward a massive or unhealthy meal, Braddock says. 

You skimp on carbs after an intense workout

After an hour or more of high-intensity exercise – think running or swimming – your muscles require lots of glycogen to bounce back and grow stronger, says Nancy Cohen, Ph.D., a professor of nutrition at the University of Massachusetts, Amherst.

Healthy carbs – stuff like fruit, vegetables, legumes, and whole grains – are the best dietary sources of glycogen. Cohen says you’ll want to consume roughly 1 gram of healthy carbs per kilogram of body weight within 60 minutes of finishing your workout. A fruit-rich smoothie will get you there.  

You’re not drinking enough water

Runners underestimate the amount of water they sweat away by fully 50 percent, according to research from the International Journal of Sports Nutrition and Exercise Metabolism.

Even a light workout – one where you don’t feel like you were sweating hard – can lead to mild dehydration. Weigh yourself before and after your workout, Cohen advises. For every pound of body weight you lose, you want to drink roughly that amount of water. (One pound equals 16 ounces.) 

You don’t plan ahead

If you’ve busted your butt during your workout, you’re going to feel some serious hunger pangs – and that’s the worst time to decide what to eat. Our brains are wired to crave high-calorie, energy-rich foods when we’re hungry, suggests research from Cornell University.

And those calorie cravings drive us to select unhealthy foods. Hungry shoppers bought 46 percent more high-calorie items (and fewer healthy foods) than their less-famished counterparts, the Cornell team found. You’re better off planning your post-workout snack or meal before you hit the gym.

SPECIAL OFFER: Unlimited Web Hosting at $1 per month REGISTER


ShareTweetPin
Previous Post

Nigerian man sentenced to death for allegedly killing woman over $1,000 service fee

Next Post

‘TB Joshua tricked me, I was forced to confess on Live TV’ – Controversial SA pastor reveals

Next Post

‘TB Joshua tricked me, I was forced to confess on Live TV’ – Controversial SA pastor reveals

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Popular Post

    TRENDING ON NAIJALOG


    Free News Update

    Drop your mail for Latest news updates and hottest gists!

    InterServer Web Hosting and VPS
    • Contact us
    • Advertise with us

    © 2021 JNews - Premium WordPress news & magazine theme by Jegtheme.

    No Result
    View All Result
    • 2015 ELECTION RESULTS
    • Advertise On Naijalog
    • Citizens Report
    • Contact us
    • Home
    • Infoshare mp3
    • NASFAT RAMADAN PROGRAMME: FEED A MOUTH (IFTAR)
    • Personality of the Week
    • PNA AWARDS

    © 2021 JNews - Premium WordPress news & magazine theme by Jegtheme.