Introduction
Exercising is an important part of a healthy lifestyle, but what you eat after you exercise can be just as important. Eating the wrong foods after a workout can undo all the hard work you put in and even lead to weight gain. To help you make the most of your workout, here are five eating habits to avoid after you exercise, according to dietitians. Eating too much, eating unhealthy snacks, eating too soon after exercise, eating the wrong types of food, and eating too little are all habits to avoid. By following these tips, you can ensure that your post-workout meals are helping you reach your fitness goals.
5 Eating Habits To Avoid After You Exercise, Say Dietitians — Eat This Not That
Exercising is an important part of a healthy lifestyle, but what you eat after your workout can make or break your progress. Dietitians recommend avoiding certain eating habits after you exercise to ensure you get the most out of your workout.
1. Eating Too Much
It can be tempting to reward yourself with a big meal after a workout, but eating too much can actually be counterproductive. Eating too much can cause your body to store the extra calories as fat, which can lead to weight gain. Instead, focus on eating just enough to refuel your body and replenish your energy.
2. Eating Too Little
On the other hand, eating too little after a workout can also be detrimental. Your body needs fuel to recover and rebuild after a workout, so make sure you’re eating enough to give your body the energy it needs. Eating a balanced meal with a mix of protein, carbohydrates, and healthy fats is the best way to refuel your body.
3. Eating Unhealthy Foods
It’s important to choose healthy foods after a workout to ensure you’re getting the nutrients your body needs. Avoid processed foods, sugary snacks, and fast food, as these can be high in calories and low in nutrients. Instead, opt for whole foods like fruits, vegetables, lean proteins, and whole grains.
4. Eating Too Soon After Exercise
It’s important to give your body time to recover after a workout before you eat. Eating too soon after exercise can cause your body to burn the food as fuel instead of using it to rebuild and recover. Wait at least 30 minutes after your workout before eating to give your body time to recover.
5. Eating Too Late After Exercise
On the other hand, eating too late after a workout can also be detrimental. Your body needs fuel to recover and rebuild after a workout, so make sure you’re eating within an hour or two after your workout. Eating too late can cause your body to store the extra calories as fat, which can lead to weight gain.
By avoiding these five eating habits after you exercise, you can ensure you’re getting the most out of your workout and fueling your body with the nutrients it needs. Eating a balanced meal with a mix of protein, carbohydrates, and healthy fats is the best way to refuel your body after a workout.
Sweating for the cookie? We feel you. But when it comes to post-workout nutrition, there are several guidelines—both surprising and obvious (like the aforementioned cookie)—to keep in mind. Ahead are five such eating habits to avoid after you torch those calories on your run, log miles on your exercise bike, burpee around in your boot camp class, or however you move and groove.
Worth noting: “Eating after a workout is essential to optimizing recovery. It’s an opportunity to refuel your muscles, reduce inflammation, and help build or maintain lean muscle mass,” says Erin Kenney, RD, MS, LDN, CPT, a registered dietitian, certified personal trainer, and CEO of Nutrition Rewired. So be sure to nosh on healthy fare like these 16 post-workout snacks fitness experts swear by or other wholesome eats.
Yep, post-workout is one time that it may be okay to skip a salad, or at least pair it with something else. “Salads are high in fiber and require more energy for the gut to digest. Right after a workout, most of the blood is shunted away from your digestive tract, making it a better choice for a meal later in the day,” says Kenney. “Instead, opt for quick replenishing foods like carbs and protein like a smoothie with banana and protein powder.”
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If your exercise is lasting less than 60 to 90 minutes, Kenney says it’s unlikely that you need a sports drink. “Eating balanced meals and snacks and drinking water is enough to replenish lost electrolytes and replenish stored glycogen,” she says. “Most sports drinks are high in refined sugars and additives that are not great for someone who is looking to optimize their health.”
Not drinking H2O after you sweat? No good. “Drinking water after a workout is just as important as it is before and during. When we exercise, fluids are lost through sweat, and need to be replaced,” says registered dietitian Stephanie Hnatiuk, RD, CDE, PTS, owner of Stephanie Hnatiuk Performance Nutrition. “The more we lose, the more we need!”
As Hnatiuk highlights, dehydration can lead to headaches, fatigue, muscle cramps, and GI issues. “Aim to drink at least 2 cups (16 ounces) after exercise. Additional fluids or electrolytes may be needed if engaging in high-intensity exercise, in hot/humid environments, or you are a ‘salty’ sweater.”
“You may think that protein is all you need after exercising, but carbs are just as important. Carbs are our body’s primary fuel source and are needed after a workout,” says Hnatiuk. “A combination of protein and carbs will aid in the recovery process by replenishing glycogen stores, helping to build and repair muscle, and preparing you for future [workouts].” For example, rather than just drinking a protein shake mixed with water, Hnatiuk suggests having a high-protein smoothie with fruit instead.
We know we’ve said it before, but it bears repeating: “It might be tempting to use exercise as a way to maintain a caloric deficit for weight maintenance or loss, but it’s important to eat and refuel in order to maintain lean muscle mass,” says Kenney. “Eating helps to lower your stress hormones and balance your blood sugar throughout the day.”
Perri O. Blumberg