If you work out regularly, it's important to understand what happens if you do not eat enough after training. Most dieters recommend eating after within 30 minutes . Once the body has used up its available energy, it needs to be energized, especially with carbohydrates and protein to generate energy and repair the micro-damage your muscles are doing.
We are all busy. even though. And sometimes fitting into a workout means squeezing it into a quick 30-minute window and then hurrying to the next duty. If you do not have a protein bar or any other convenient snack these nutrients may not actually be fed. However, skipping Post-Workout Nosh is likely to affect your fitness goals and even make you feel bad. The following happens if you do not eat enough after training and why you should not skip meals, especially on days when you are exercising.
Skipping the refueling after exercise can make you feel tired and foggy and go into the water kind of recovery.
"Some people just feel tired, and some people may be disoriented by low blood sugar," says Jennifer Beck (19459016), sports physician and pediatric orthopedist at UCLA. She also points out that ignoring post-workout steps that are essential for recovery, such as proper nutrition, can contribute to overuse injuries . "We believe many overuse injuries occur when people do not replace essential building blocks as fast as they should," says Beck. This can be particularly problematic if you perform strong muscle building activities and neglect what your body needs to repair microtears and damage. Repairing these tears is how the body builds muscle. Failure to do so may result in further damage to your muscles during your next workout.
Take snacks or meals with carbohydrates and protein.
Sweet potatoes with Greek yogurt, toasted almond butter, and veggie omelets are all great for post-workout snacks (and also work for refueling before exercise!) This summary is a great starting point. A piece of fruit or cracker for carbohydrates with Greek yogurt, turkey or nut butter for egg whites are also great ideas (and more can be found here ).
After a particularly sweaty or long workout Electrolytes may need to be replenished.
Foods Also Contain Electrolytes Minerals our body needs to properly fire the muscles and nerves. "If you had a very sweaty workout that replaced calcium salt and potassium, all part of normal food consumption, is also very important," says Beck. If you tend to get extremely sweaty, work out on hot days, or do a long workout you'll lose some of those things in your sweat. If you can not replace them right away, you can feel awful and even dangerous. Dehydration and hypoglycemia ( low blood sugar ) can start quickly and you may feel disoriented or even faint. In rare cases, electrolyte depletion may distract the electrical impulses that cause the heart to beat properly, leading to cardiac arrhythmias or irregular heartbeat.
Never forget the traditional hydration.
If you remember, however, one thing will do water . "Water is the most important building block you need after training," says Beck. And meanwhile. While these electrolytes need to be replenished for extra-long or hard workouts, recovery from just about any type of workout is much better if you stay hydrated .
Dropping a meal after a workout in a session This is not a big deal, but try not to make it a habit, especially after intense workouts. "They want to be prepared for good patterns," says Beck, because developing healthy habits is the easiest way to prevent burnout and injury. Exercise should be fun and does not bring you positive health benefits not with muscle tears or stress fractures. "Both hydration and nutrition are important components of healthy exercise habits ."