When and what can you actually eat after exercise? And what about drinks and a good stretch?
Contents
- Don't: Drink too little
- Don't: Skip the cool down
- Don't: stuff yourself with sweets and fast food
- Do: Eat something protein-rich
- Don't: Don't eat anything after training
- Don't: No time to shower
- Don't: Go to the sauna immediately after your workout
- Thu: Relax and take breaks
- Don't: Go to bed immediately
After exercise, have a beer with friends and the end of the day can begin! It's also tempting to treat yourself to something tasty after training, after all, you've just burned a lot of calories. We actually know that this isn't the best idea. The fact is: you can make a lot of mistakes after a workout. But what exactly should you do after exercise and what should you actually avoid?
Here come the dos & don'ts!
Don't: Drink too little
When we exercise, we not only burn a lot of calories, but also a lot of water through sweating. That's why you should definitely drink enough during and especially after training. How much? About 30 to 35 ml per kg of body weight, plus 500 to 1000 ml for every hour of physical activity. The best choice: perfectly normal mineral water.
Be sure to stay away from sports drinks. They are usually overpriced and sometimes full of sugar. Soda, cola or juice as well as energy drinks are also not a good idea. Alcohol is of course also a no-go after exercise.
Don't: Skip the cool down
Have you just trained for two hours and are tired of the annoying cool-down? Not good! Warming up and cooling down are important parts of every workout. Stretching is important to lower your pulse and heart rate and to calm your body. Stretching exercises also loosen the muscles and thus prevent injuries and muscle strains.
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Don't: stuff yourself with sweets and fast food
If you exercise and burn a lot of calories, you get hungry. Especially after training, it's tempting to treat yourself to something tasty - after all, you've really put your foot down. Many people reward themselves after a sweaty workout with a fat pizza or a huge piece of chocolate cake. Don't!
We should stay away from these after exercise:
- sweets
- Fast Food
- fatty, hearty food
- large portions
- Noodles and rice
- White bread
- Chips & Flips
Do: Eat something protein-rich
Anyone who has done strength training should definitely eat something protein-rich after exercise. Muscles need protein to grow. A yogurt with banana is perfect or a portion of low-fat quark. A piece of meat or fish is also rich in protein. Anyone who is primarily concerned with their endurance should also grab protein, but don't forget carbohydrates to replenish their energy reserves. A slice of whole wheat bread or oatmeal is ideal.
This is what you can eat after exercise with a clear conscience:
- Natural yogurt with fruits
- Vegetables with curd dip
- oatmeal
- Wholemeal bread with cheese
- Salat
- chicken
- Fisch
- Nuts
- Avocado
Don't: Don't eat anything after training
Not eating at all after a workout is just as bad as eating too much or the wrong food, because after exercise our glycogen stores are empty and we feel weak. 15 minutes to an hour after exercise is the best time to re-energize. If you wait longer than two hours, you risk undersupplying your muscles.
Even if you want to lose weight, you should at least eat a little something after exercise in order to stay productive in the long term.
Whether it's for losing weight, building muscle or for a healthy diet: AtGymondo*You can create your training plan for each goal and you will find lots of tips about nutrition there.
Reading tips:
Don't: No time to shower
Sometimes things have to be done particularly quickly after a workout. However, you should definitely not do thatavoid it, because sweat on the skin causes bacteria to form more quickly, which can result in skin irritations and pimples. It's not enough to just change your clothes. Showering has another advantage in terms of:If you take a cool shower (below 15 °C), this can support muscle regeneration.
Don't: Go to the sauna immediately after your workout
Many people go to the sauna straight after their workout to really relax. But you shouldn't do that. Because sport weakens our immune system and makes us more susceptible to illness. The heat in the sauna and the associated stress on the organism only increase this susceptibility.
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Thu: Relax and take breaks
Anyone who has achieved a lot can rest. That means: Treat yourself to rest after exercise. After an extensive workout, sleep at least eight hours to start the new day feeling fit and refreshed. If you want to do something good for yourself straight after exercise, you can treat yourself to a relaxing bath.
It's best to always take a day off from sports so that your muscle groups can regenerate sufficiently. If you train different muscles over two days, you can of course go back to training the next day.
Don't: Go to bed immediately
Relaxing on the sofa is okay, but going straight to bed is not a good idea. The body needs time to calm down again. We can't sleep straight after exercise - unless it was a yoga class.
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Important note at the end: Your body is as individual as your character. You have to find out for yourself which diet and which form of training suits you best. Don't let others put pressure on you. In principle, however, the following applies: an active lifestyle with a balanced diet and lots of exercise is still the best way to stay fit over the long term and achieve or maintain a healthy weight.
