Whether it's a banana with some peanut butter or a quick protein bar, you can have your pre-workout snack. But what you eat after a workout is just as important as what you consume 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 workout and stay energized for your upcoming training sessions, you'll want to fuel your body with nutritious food. Unfortunately, that means you may need to skip some of your regular post-workout snacks (at least for the most part). Avoid these foods after a strenuous routine to properly replenish your body and keep your digestive system happy.
4 foods (and drinks) you should not eat after training
Save the donuts for later
If you're an early morning runner, 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 fueling up 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, which affects your body's ability to break down carbs into glycogen.
Instead, opt for a few sources of fast digesting carbohydrates that are low in fat. If you have a sweet tooth post-workout, swap your morning donut for some oatmeal and a banana (or whatever fruit you prefer). Overnight oats are another good option if your mornings are busy and you don't have enough time to prepare a post-workout meal.
Skip the fries
While you might like a burger post-workout, skipping the fries is probably a good idea (although it's okay to indulge in them once in a while, too). Generally, fried foods are harmful to the digestive system and even can cause stomach ache in some cases.
Because they require a lot of energy to digest, fried foods also they can make you feel heavy, instead of energizing yourself with your training. Foods that are harder to break down can make you feel sluggish and keep you from feeling full and satiated relatively quickly.
Greasy foods can also cause symptoms of gastroesophageal reflux. If you're already prone to reflux, enjoying some post-workout chips can exacerbate symptoms.
Instead of French 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 curb hunger and feel full.
Don't open a soda or beer
Your post-workout ritual might include a cold soda or beer, but it's not the best way to rehydrate after a hard sweat session. Adequate hydration is necessary afterward, but drinks are high in sugar and, in the case of alcohol, can further dehydrate your body.
Soft drinks offer pure sugar with no other nutritional benefit, so it shouldn't be your priority after training.
Alcohol can also affect your muscles' ability to repair and regenerate after you exercise. 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 celebratory beer or soda after a run once in a while, it's best not to make these drinks a habit. If you want to rehydrate with something tastier, try the coconut water. Coconut water hydrates your body and provides electrolytes while giving you a hint of sweetness.
Skip the processed protein bars
Of course protein is necessary after a workout, but the highly processed bars they 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 stomach upset. Artificial sugars, in some cases, can also have a laxative effect, causing bloating, gas, and diarrhea. Search acesulfame potassium, aspartame and sucralose on the labels.
If you love eating protein bars, look for an option that is formulated with higher quality whole ingredients, including whole grains, nuts and seeds, and dried fruit. Select a bar that is high in protein but also low in added sugar.