Whether it's a banana with a little peanut butter or a quick protein bar, you can have your snack before training. But what you eat after a workout is just as important as what you eat before. After all, your muscles need important nutrients, like protein and carbohydrates, to grow bigger and stronger.
If you want to get the most out of your training and stay energized for the next few training sessions, you'll want to fuel your body with nutritious foods. Unfortunately, that means you may need to skip some of your regular post-workout snacks (for the most part at least). Avoid these foods after a strenuous routine to replenish your body properly and keep your digestive system happy.
4 foods (and drinks) you shouldn't have after training
Save the donuts for later
If you're an early riser, it's tempting to pick up a donut or two on the way home. But unfortunately, foods high in sugar and fat are one of the worst foods to eat, especially after a grueling morning training session.
After a workout, your top priority is to refuel for your next gym session. You definitely want to get some high-quality carbohydrates in your muscles to replenish depleted glycogen stores. But high-fat foods – yes, that includes donuts – can actually slow down digestion, affecting your body's ability to turn carbohydrates into glycogen.
Instead, opt for some fast-digesting carbohydrate sources that are low in fat . If you're into post-workout sweets, swap your morning donut for some oatmeal and a banana (or whatever fruit you prefer). Nightly oatmeal is another good option if your mornings are busy and you don't have enough time to prepare a meal after training.
Skip the fries
Although you might like a burger after your workout, skipping over fries is probably a good idea (although it's okay to enjoy them every now and then). Generally, fried foods are harmful to the digestive system and can even cause stomach pain in some cases.
As they require a lot of energy to digest, fried foods can also make you feel heavy , rather than energizing you with your workout. Foods that are harder to break down can make you feel sluggish and prevent you from feeling full and satiated relatively quickly.
Fatty foods can also cause GERD symptoms. If you are already prone to reflux, enjoying a few chips after training can exacerbate symptoms.
Instead of fries, try baking them topped with Greek yogurt or cottage cheese. A baked potato will provide you with some easy-to-digest, glycogen-replenishing carbohydrates, while yogurt and cottage cheese contain some protein, helping you control hunger and feel full.
Don't open a soda or beer
Your post-workout ritual may include a soda or ice cold beer, but it's not the best way to rehydrate after a hard sweat session. Adequate hydration is necessary afterwards, but drinks are high in sugar and, in the case of alcohol, can dehydrate your body even more.
Sodas offer pure sugar without any other nutritional benefits, so it shouldn't be your priority after training.
Alcohol can also affect your muscles' ability to repair and regenerate after exercising. Additionally, it can slow down your body's glycogen storage, which can affect your energy levels during your next workout.
While you can definitely enjoy a post-run celebratory beer or soda from time to time, it's best not to make these drinks a habit. If you want to rehydrate with something more flavorful, try coconut water . Coconut water hydrates your body and provides electrolytes while giving you a hint of sweetness.
Ditch the processed protein bars
Of course protein is necessary after a workout, but highly processed bars can be loaded with unwanted ingredients.
In addition to the added sugar you'll find in most bars, many also contain sugar alcohols and artificial sweeteners , which can cause an upset stomach. Artificial sugars, in some cases, can also have a laxative effect, causing bloating, gas, and diarrhea. Look for acesulfame potassium, aspartame, and sucralose on labels.
If you love to have protein bars, look for an option that is formulated with higher quality whole ingredients, including whole grains, nuts and dried fruits and seeds. Select a bar high in protein but also low in added sugar.
