What not to eat after training is a key issue for the development of the sport and muscle recovery to which we will give answer in this article.
The post workout meal is of the utmost importance for those who want to increase muscle mass. It aims to promote a full recovery, and constitutes the first pillar of the improvement of the yield.
In this sense, the foods you eat in the moments before and after the training are of paramount importance, and influence, on a large scale, the performance and the achievement of its objectives.
Effectively, after you use the energy available during the workout, the body needs to be ‘replenished’ so as to restore the reserves depleted and to repair the micro damage that exercise causes in the muscles.
However, and despite being heavily advertised what to eat post-workout, little is said about what not to eat after training.
However, it is essential to know the answer to this question to prevent dietary errors that may hinder your performance and delay the achievement of the goal.
The post workout meal should be made up to 30-45 minutes after the end of the workout. This time period is called the “anabolic window”, and corresponds to the time interval in which the body is more receptive to nutrients, occurring an absorption optimum of the same and a muscle regeneration more effective.
Therefore, one of the worst mistakes in the post-workout is to take a long time to eat or not eat anything.
But worse than not eating in this period is to opt for the wrong foods, so, then, showing you what not to eat after training.
WHAT NOT TO EAT AFTER WORKOUT
1. VEGETABLE PROTEINS (LEGUMES, CEREALS)
The vegetable proteins, in particular of legumes (beans, grain, peas or cereals such as rice, are incomplete, or do not have all the essential amino acids necessary for muscle recovery.
Opt for a protein of high biological value such as Whey protein or egg protein.
2. PROTEINS SLOW DIGESTING (CASEIN OR SOY)
Within what not to eat after training, are proteins of digestion and absorption is slow, such as casein or soy. Unlike Whey protein or egg protein, these proteins make it impossible for it to take advantage of the “anabolic window” is already mentioned.
Result: a muscle recovery very effective.
3. FOODS THAT ONLY PROVIDE CARBOHYDRATES (CEREALS, BREAD, BISCUITS)
It is normal, if you feel fatigued after a workout, you have the temptation to eat a “food comfort” as a sweet or a snack, or make a meal rich in carbohydrates because it feels it deserves.
However, this type of meals is, in fact, an excellent example of what not to eat after training. In the first place, because it is a meal without protein, which, in addition to not contribute to the synthesis of new muscle mass, it does not allow even the maintenance of the muscle mass that it currently has.
On the other hand, it is true that you will feel a peak of energy, but this will dissipate quickly, causing ahab to want to repeat the dose.
4. EXCLUSIVELY FOODS RICH IN PROTEIN (MEAT, FISH, EGGS)
In this period, you must provide the body with the two nutrients essential for building muscle: protein and carbohydrates. In fact, one of the errors most common food among the followers of the fitness is to limit the consumption of carbohydrates after training.
The role of carbohydrates after training is, in fact, crucial: they enhance the release of insulin, a hormone that assists in the synthesis of muscle mass, and promote a better recovery, because it helps to replenish the muscle glycogen spent during exercise, preparing the muscles for the next workout.
On the other hand, an overload of protein is not advised, because the body has a quantity of great that should be respected, and there is no benefit from the passing of the same (approximately 20-25g).
In fact, the protein intake must be regular throughout the day to promote muscle mass gain, or is, expected to consume similar amounts of protein in each meal and do not focus on the moments before and after the workout.
5. FOODS RICH IN COMPLEX CARBOHYDRATES (OATMEAL, WHOLE WHEAT BREAD)
Foods such as oats, bread, and other whole grains, are a source of complex carbohydrates, which require a slow digestion, because they have a lot of fiber.
This meal should give priority to the carbohydrates of rapid absorption, that is, with a glycemic indexhigher, as it needs a rapid replenishment of the reserves muscle.
Fruit, white bread, potatoes or rice/pasta well-cooked, desserts sweets, like the noodles, the milk-cream or gelatine, constitute a more effective strategy for the post-workout.
6. FOODS WITH TOO MUCH FAT (RED MEAT, FATTY FISH)
The post workout meal should not include high fat levels, so as not to delay the absorption of protein.
Foods such as most red meats and fatty fish, although they are a great source of protein, are not the best option for post-workout, as that have in their composition a lot of fat which slows down digestion.
It is best to opt for a lean meat, such as chicken without the skin or fish bones.
7. COTTAGE CHEESE
Despite the cheese being made on the base of the serum of milk, you might think that would have an effect on muscle mass similar to Whey protein. However, this does not happen.
Despite being a great source of protein, is a food of slow digestion, as they contain many carbohydrates and fat (even the lean!), it may take hours to complete digestion and absorption.
8. DRIED FRUIT/OLEAGINOUS
The dried fruits are also foods rich in fat and fiber and should be consumed at other times of the day.
9. DRINKS WITH CAFFEINE OR ALCOHOL
Another great goal to achieve after a workout is to replenish the moisture. Being the alcohol and the caffeine substances with the effect of diuretics, are also the promoters of the dehydration.
Thus, the drink of choice will be water, preferably alkaline to remove the lactate generated by the exercise, or tea as drinks are more easily absorbed and that, consequently, hydrate with greater effectiveness.
You should drink water before, during and after physical exercise and do not wait for thirst. The consumption of sports drinks is justified only in workouts of high intensity, for example, in athletes of high competition, as they provide the body with energy in the form of sugar and electrolytes.
If your post workout meal is dinner, the meal should contain vegetable soup or salads/cooked vegetables and fruit or fruit juices (water as well as have lots of vitamins and minerals).
Finally, the milk is also an excellent recovery drink because it has the nutritional composition is ideal for post-workout: protein, carbohydrates, water, vitamins and minerals in the proper proportions.
WHAT TO EAT BEFORE AND AFTER WORKOUT
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