Do you do all the right exercises, never miss a training and still not getting the results you wanted? If this has already happened or is happening to you, it is most likely the fault of what you eat after training. That’s why we invite the nutritionist Camila Laranja to explain the 5 most common mistakes in post-workout nutrition!
1 – Overeating to “replenish” the energies
It is very common to hear people say that they arrive from training with great hunger. One of the mistakes is exaggerating food in this period and having the wrong thinking which is “since I have spent, I can eat a little more without gaining weight.” This is a myth, because depending on your goal the exaggeration in the post workout diet can lead to fat accumulation and compromise its aesthetic result.
2 – Eat lots of carbohydrates
The need for carbohydrate in post workout is something well discussed but know that too much of it can also hurt you! Additionally, the post-workout hunger mentioned above can be exacerbated by an excessive intake of carbohydrates, and is especially apparent with refined sugars. That’s because refined carbohydrate can activate in our body the desire to eat more carbohydrates or sweets and sugars.
3 – Not eating the right amount of protein
Even if your goal is not hypertrophy (increase in muscle mass) it is interesting to think that one of the benefits of physical activity is to increase and strengthen the muscle. Even for those who train only for health or to maintain weight, it is interesting to think about preserving / increasing muscle mass. And this is only possible if you consume adequate amounts of protein in your post workout feed. It is worth remembering that protein after training is necessary but its consumption throughout the day is of equal importance. It is no use to feed well in the pre and post workout and not maintain the protein supply in the other snacks and meals.
4 – Exaggerate supplementation
Whether it’s supplementing carbohydrates, proteins or vitamins, it’s always important to have a balance and assess your real needs. If you want hypertrophy and exaggerate in carbohydrate or protein supplementation, you can accumulate that unwanted fat. If you just want to lose weight, you may only be able to achieve an adequate amount of protein in your diet! The protein supplement in this case can also make you gain fat.
Regarding vitamins and minerals, depending on the training mode and the dose of the vitamin offered, post-workout is not always a suitable time for this intake. In addition consuming supplements like multivitamins without evaluating the deficiencies and excesses for you can lead to health problems. It is very important that they are indicated by a professional, doctor or nutritionist and that they are formulated individually, according to your body.
5 – Consume alcoholic beverages
This can worsen your body composition, disrupt fat loss and even decrease performance and conditioning! Alcohol can act by increasing cortisol levels and reducing testosterone levels. With high cortisol, we favor muscle loss and with low levels of testosterone we impair muscle gain. In addition, by raising blood glucose and insulin, alcohol can impair the “burning” of fat that occurs after your workout.
About the author: Camila Laranja is a functional nutritionist and attends at Vila Mariana, learn a little more about her work and check out several tips here . For more information: firstname.lastname@example.org.
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