Suppose you have worked hard at the club. You have worked with different dumbbells to build good biceps muscles. Now you need substances that your body can recover. It is true ? Of course, this is not very true. Most club programs do not consider it necessary to eat food after exercise. In fact, eating different foods can restore the calories you have been trying to consume. Usually if exercise and sports exercisesIf you take less than 60 minutes, eating food after exercise will add more calories to your body. In other words, if your workouts are not hard and long, it is better to just drink water before and after. But if you have hard training and you have been doing hard exercise for a long time, you should look for foods that are healthy for your body and can provide the necessary nutrients. In this article, we are going to introduce 7 nutrients that can be fattening after exercise.
1. Ready snacks and smoothies:
Ready snacks and smoothies
Smoothies are often high in calories. These substances usually do not have the right ratio of carbohydrates to protein. Therefore, consuming smoothies and ready-made snacks after exercise is not recommended at all. Although smoothies are healthy drinks, they will encourage you to burn more calories, which can lead to obesity. The best alternative to smoothies and ready-made snacks is to choose a low-calorie smoothie. These smoothies have a carbohydrate to protein ratio of three to one.
۲. Avocado :
How can delicious and healthy avocados be included in the list of harmful foods? Well, when you take it after your workout, fat can reduce your recovery time. After exercise, there are carbohydrates and proteins that can provide better recovery for your body. Fat lowers digestion and conduction of carbohydrates and proteins. So it may be good to eat it between main meals, but it is not a good choice after exercise. Instead of eating avocados, it is better to eat foods that are high in fat and protein. Ingredients such as vegetable butter with carrots or apples can be the best choice.
3. Raisins covered with yogurt:
Raisins covered with yogurt
Real yogurt is not usually used in such coatings. What makes up these coatings are actually processed sugars and oils. The raisins themselves are sweet enough so there is no need to add sugar to them. Instead of raisins, you can use dried fruits and nuts such as walnuts, hazelnuts, dried berries and more. Dried berries have anti-inflammatory properties. Therefore, they can speed up the body’s recovery.
4. Jelly and peanut butter sandwich:
Jelly and peanut butter sandwich
These sandwiches are usually made with peanut butter and jelly and are high in sugar. Therefore, their use after exercise is not recommended at all. For a healthier diet, you can use whole grain breads with low ingredients, natural butter, nuts and natural fruits. These items do not add any extra sugar to your body. You can use fruits like bananas on natural peanut butter.
5. Greek fruit yogurt with fruit flavor:
Greek yogurt with fruit flavor
Make no mistake. Greek yogurt with different fruit flavors after exercise is not suitable at all because it contains very high protein. Some of these ingredients have more than 5 teaspoons of sugar. Instead of consuming such yogurts, you can take a simple yogurt and garnish it with natural and fresh fruits.
Also read: Benefits of Greek yogurt
6. Energy load:
If these ingredients are covered with a layer of sweets or chocolate or chemicals are used in them, their use and selection is not appropriate at all. These substances do not have the right ratio of carbohydrates to protein. Try to use items that have 200 calories or less and contain 10 grams of sugar.
No one believes that sweets are a healthy food, but such items are often used at the end of endurance competitions. Is it okay to eat sweets after exercise? The answer to this question is no. These sweets have 350 to 400 calories and usually do not get the right nutrients into the body. Instead of sweets, you can use a whole grain pita or tortilla with a little protein, such as turkey or natural almond butter.