When and what can you eat after exercise? What can you drink What exercises to choose to do a good stretch? We tell you what are the most important recommendations for after training.
After the sport, to put the finishing touch to the activity, a beer with friends! It’s also tempting to treat yourself to something delicious after training, after all, you just burned a lot of calories. But deep down, we all know that this is not a good idea. The truth is that you can make many mistakes after a workout without even realizing it. But what exactly should you do after your workout and what should you do without? Here we tell you everything you need to know.
Mistakes after sports: not drinking enough
When we exercise we not only consume a lot of calories, but we also eliminate a lot of water from the body through sweat. So you should drink enough during and after training. How much? The recommended amount is around 30 to 35 ml per kg of body weight, plus 500/1000 ml for every hour of physical activity. The best option: normal mineral water .
We recommend that you discard the idea of choosing a sports drink . They are usually overpriced and sometimes contain a lot of sugar. Soft drinks, cola, energy drinks, or juices are also not a good idea. Alcohol, of course, is the worst decision after sports.
Mistakes after sports: skipping the stretch
Did you just train for two hours and are tired from stretching? Strive and do them! Warming up and stretching are important parts of any workout . Stretching is important to reduce pulse, heart rate, and rest of the body. In addition, stretching exercises relax the muscles to prevent injury and muscle tension.
Mistakes after sports: sweets and fast food
Anyone who does a lot of sports and burns a lot of calories is hungry . Especially after training, the temptation to indulge in something tasty is very great because, after all, you have worked hard to complete the workout. Many people reward themselves after a sweaty workout with a pizza or a large piece of chocolate cake. Discard this idea because then you will not achieve your goal!
Banned foods after exercise:
- Fast food
- Fatty foods
- Noodles and rice
- White bread
What to eat after sport? Something with protein
Anyone who has done strength training should eat something that contains protein after exercise. Muscles need protein to grow. A banana yogurt is perfect or a little low-fat cottage cheese. A piece of meat or fish is also high in protein. All those who have trained resistance should eat protein accompanied by some carbohydrates to replenish their energy reserves. A slice of whole wheat bread or oat flakes are perfect.
After your workout, you can eat this with a clear conscience:
- Plain yogurt with fruit
- Vegetables with curd sauce
- Whole wheat bread with cheese
Mistakes after sports: not eating anything after training
Not eating anything after a workout is as bad as eating too much or the wrong thing, because after exercise our glycogen stores are empty and we are very weak. 15 minutes to an hour after exercise is the best time to replenish energy. If you wait more than two hours, you risk losing your muscles.
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Even if you want to lose weight, you should eat something after sports to stay fit for the long term.
Mistakes after playing sports: going to the sauna right after your workout
Many people go to the sauna directly after their workout to relax. But it is better not to do it because sport weakens our immune system and we are more susceptible to diseases. The heat in the sauna only increases this vulnerability.
What you can do after sports: relax and rest
Rest after doing sports. Sleep at least eight hours after a long training session to start the new day fit and rested. If you treat yourself to doing something good for yourself after playing sports, you can take a relaxing bath in hot water.
It is best to take a day off every 3 days in a row of training so that the muscle groups regenerate enough. If you train different muscles in two days, of course you can re-train the next day.
Mistakes after sports: go to bed immediately after
Relaxing on the couch is fine but going straight to bed is not a good idea. The body needs time to lower the pulsations. Going to bed directly after exercise is not recommended unless you have taken a yoga class .