5 Eating Habits to Avoid After Working Out

Sweating over a cookie? We understand. However, when it comes to post-workout nourishment, there are various principles to bear in mind, both unexpected and apparent (like the aforementioned cookie). Here are five such eating habits to avoid when you burn calories on your run, cycle kilometres, burpee around in your boot camp session, or wherever you move and groove.

"Eating after a workout is vital to improving recovery because it allows you to recharge your muscles, reduce inflammation, and help develop or retain lean muscle mass," explains Erin Kenney, RD, MS, LDN, CPT, registered dietitian, certified personal trainer, and CEO of Nutrition Rewired. So be sure to eat nutritious foods such as these 16 post-workout snacks fitness professionals swear by or other nutritious foods Continue reading, and for more information on how to eat properly, avoid these 100 Unhealthiest Foods on the Planet.

1. Consuming salads immediately following an exercise.

Yes, after a workout, it's alright to forego the salad, or at least combine it with something else. "Salads are heavy in fibre and take more energy to breakdown in the stomach. Most of the blood is diverted away from your digestive tract immediately following an exercise, making it a better choice for a meal later in the day "Kenney states "Instead, choose rapid replenishing items like carbohydrates and protein, such as a banana and protein powder smoothie."

2. Consuming a post-workout sports drink.

Kenney believes that if your workout lasts shorter than 60 to 90 minutes, you won't require a sports drink. "Drinking water and eating balanced meals and snacks is adequate to replace lost electrolytes and stored glycogen," she explains. "Most sports beverages are heavy in processed sugars and additives, which are not good for someone trying to improve their health."

3. Failure to hydrate.

Not drinking water after working out? No good. "It is just as vital to drink water after an exercise as it is before and before. Fluids are lost through perspiration during exercise and must be replenished "Stephanie Hnatiuk, RD, CDE, PTS, owner of Stephanie Hnatiuk Performance Nutrition, agrees. "The more we lose, the greater our need!"

Dehydration, as Hnatiuk points out, can cause headaches, lethargy, muscular cramps, and GI difficulties. "Drink at least 2 cups (16 ounces) of water after exercise. If you are doing high-intensity activity, are in a hot/humid area, or are a'salty' sweater, you may need to drink more fluids or electrolytes."

4. Avoiding carbs.

"You may believe that protein is all you need after working out, but carbohydrates are just as crucial. Carbohydrates are our body's major fuel source and are required following an exercise "Hnatiuk explains. "A mix of protein and carbohydrates will aid in recovery by refilling glycogen reserves, assisting in muscle building and repair, and preparing you for future [workouts]." Instead than simply drinking a protein shake combined with water, Hnatiuk recommends a high-protein smoothie with fruit.

5. Not eating anything at all.

We've said it before, but it bears repeating: "It may be tempting to utilize exercise to sustain a calorie deficit for weight maintenance or reduction, but it's critical to eat and refuel in order to retain lean muscle mass," Kenney adds. "Eating helps to regulate your blood sugar and lessen your stress hormones throughout the day."

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