It is important what you eat before exercising, but you also need to think about what you will enter into your body after training. If you do not see the results or feel the pain in the muscles the second day, you have probably made a mistake after the exercise, and you are not even aware of it.
1. Ignore proteins
There is a myth that 30 minutes after exercising you must enter proteins into your body. If you can, that’s great, but it is not necessary. You don’t have to run for a protein shake, watch out for what you eat in the next 24 hours. Your body will use the benefits of all the quality proteins you consume.
2. Carbohydrates are not an enemy
After a heavy exercise it is good to enter carbohydrates, but be careful about which source. You don’t need to avoid food, but to consume it at the right time and in the right amount.
3. Avoid caffeine
Numerous studies have shown that coffee can increase motivation, but you need to be careful if you drink it after training. Caffeine can increase the level of cortisol stress hormone, which can delay your recovery and you will feel tired for a longer period. Drink coffee before training.
4. Be careful with your smoothie
Smoothie can give a healthy dose of nutrients after training, but you need to know what’s in it. Balanced smoothie contains a combination of yogurt and fruit. Natural fruit sugar will help recover the lost glycogen and carbohydrates while yogurt contains proteins and fats that help reduce inflammation of the muscle. One of the best fruits after training is a banana because it includes a lot of potassium that prevents muscle cramps and stiffness.
5. Invest in protein powder
Protein powder can be added to a smoothie, porridge or healthy pancakes. However, do not choose cheap variants that are often full of harmful ingredients and poor quality, limited by their advantages. It’s a waste of money. You cannot go wrong with whey powder which is quickly digested and is rich in amino acids.
6. Forget sports drinks
Hold on to plain water if you train for less than an hour. If you have had exhaustive training, have been sweating more or have been active for more than an hour, consider a sports drink with electrolyte addition. However, some are full of sugar and sweeteners so always read the declaration thoroughly.
7. Try to consume a protein bar
If you know that you will not eat for a while after the training, consider a protein bar. Always aim for one that has at least 20 grams of protein, less than 30 grams of carbohydrates and as much fiber as possible. Such a combination will help the muscles to recover and feel full until your next meal. Take notice of the number of calories if you want to lose weight.
8. Feed your body wisely
Protein is recognized as an essential nutrient after exercise, but carbohydrates are also necessary for recovery. Women often think they should be less fed after training and choose small salads or, on the other hand, believe that they can eat whatever they want because they feel they have lost a lot of calories and fat was burnt in the exercise.