Certain foods may not be ideal for a post-workout meal due to factors such as slow digestion, high fat content, or possible digestive discomfort. Read on as we share a list of foods to avoid after a workout and recommendations for what you should consume.
10 foods to avoid in your post-workout diet:
High in unhealthy fats, difficult to digest and slow down nutrient absorption. Instead, try grilled or baked lean proteins**, such as chicken or fish.
Sugary cereals are high in sugar and can cause an energy crash after an initial spike in blood sugar. Whole-grain cereals with added protein, such as Greek yogurt or milk, may be a better option for sustained energy.
High-fat foods can slow down digestion, which can cause discomfort during exercise, and fat can slow down the absorption of nutrients. Choose to consume moderate amounts of healthy fats, such as avocados or nuts, a few hours before your workout.
These drinks are high in sugar, empty in calories, and do not provide essential nutrients. Drinking water, coconut water, protein shakes or water or low-fat milk are encouraged.
Spicy foods may cause digestive discomfort and heartburn during physical activity. Choose milder seasonings and spices for your post-workout meal.
Spicy foods may cause digestive discomfort and heartburn during physical activity. Choose milder seasonings and spices for your post-workout meal.
High-fiber foods that contain too much fiber can cause bloating and gas during exercise. Choose the right amount of fiber that is easy to digest, such as fiber from fruits or whole grains.
Raw vegetables are high in fiber, which may cause bloating. Cooking can make them easier to digest. Include cooked or steamed vegetables for easier digestion.
These foods are high in unhealthy fats, sodium, but low in essential nutrients. Whole, minimally processed foods like grilled chicken, whole grains, and vegetables may be better for your health.
Some people may experience digestive problems due to lactose intolerance. Low-fat or lactose-free dairy products, such as yogurt, can provide protein and calcium if tolerated.
Alcohol can cause dehydration and impair muscle recovery. Instead, drink water, herbal teas, or electrolyte-rich beverages to rehydrate.
For optimal post-workout meals, focus on a combination of protein and carbohydrates to replenish glycogen stores and support muscle recovery.
Here are some healthier post-workout food options:
Roast chicken or turkey breast because lean protein aids in muscle recovery.
Salmon or tuna is rich in omega-3 fatty acids, which have anti-inflammatory effects.
Quinoa or brown rice are complex carbohydrates that replenish glycogen stores.
Sweet potatoes are good for complex carbohydrates and vitamins because they are good**.
Greek yogurt is high in protein and can provide good probiotics**.
The fruit is rich in natural sugars and antioxidants that provide energy and recovery.
Smoothies with protein powder are a convenient way to mix protein and carbs.