What you should not eat (or do) after training

Watch what you do

Coming back from the gym, or from running down the street, requires a specific routine or rather a series of things that are better to avoid and some foods that we should not eat so as not to spoil everything we have achieved. What do you do when you get home soaked and very tired?

Don't throw yourself on the couch

We know that you are tired of doing sports but it is not a plan to throw yourself on the sofa to watch your favorite series as you get home. There are several things you should do first …

Don't skip the stretches

Stretching is much more important than you think so take a few minutes after training to stretch. You can do some yoga poses or resort to traditional stretches. Do not focus only on the parts of the body that you have trained but you must stretch all the muscle groups. The moment in which the body cools down is also relevant and you have to gradually let it return to normal heart rate.

Watch what you eat

Be careful with what you eat

Quit training and binge on ultra-processed food? No thanks. Wait about 30 or 40 minutes and have some fruit or some nuts, a yogurt … if it is not around time for dinner or lunch. Avoid ultra-processed foods at all costs.

Breakfast, lunch or dinner

This is going to taste but if you are going to practice sports first thing in the morning and are having breakfast, opt for whole wheat bread, natural yogurt with oatmeal, eggs or peeled fruit. If you go before lunch or dinner, then you should eat a meal that includes proteins and carbohydrates (chicken, oily fish, vegetables and legumes are good options). And no isotonic drinks, which contain a lot of sugar and are unnecessary when practicing sports in a moderate way.

Take off your wet clothes

Leaving on your exercise clothes that are soaked with sweat is not the smartest idea in the world. You can end up, in the best of cases, catching a good cold and in the worst, some mushrooms.

To the shower!

Instead, the best thing you can do for your body is take a good shower. Of course, wait until you have finished sweating before because otherwise, when you get out of the shower you will continue sweating. Make sure that the water is not excessively hot and if your legs are loaded, arm yourself with courage and apply the stream of cool (or cold) water.

Don't even think about smoking

If you haven't quit smoking yet, the time after exercising is not the best time to light up. At that moment, your heart is racing and if you put nicotine in it, you will make it work harder to bring oxygen to your muscles with all the danger that that implies.

Nor get drunk

Alcohol is toxic and makes you dehydrated. At a time when your body has lost a lot of fluid after exercise, it is not a great idea to increase that dehydration. Have you gone over and want to say goodbye to the hangover?

Drink water

On the contrary, what you have to do is drink water or infusions in quantity to replace the minerals and hydration that you have lost. Take a look at these tips to help you drink more water.

Rest well

Once you've stretched, showered, eaten, and rehydrated, set aside a space for rest. Also, do not stop sleeping the necessary hours at night for your body to repair the wear and tear produced by exercise, which is oxidative.

You've spent an hour in the gym, doing sit-ups at home, you've gone to Zumba class or gone for a few miles jogging and come home exhausted. What do you do? Some will confess that they throw themselves on the sofa, others that they are going to do the shopping and others that they rush to rob the fridge. Well, none of those things is adequate, we already feel it. They are the typical things not to do after training, but there is more. Look!

What not to do or eat after eating

Stretch . It's the first thing you should do when you're done exercising. Get used to the idea that your workout routine isn't over until you've stretched well. You will save yourself a lot of injuries and muscle pain.
Don't throw yourself on the couch. There are a few things to do before the moment of absolute relaxation arrives.
Change . The clothes you wear for sports tend to end up wet due to sweat and leaving them on while doing other things can lead to skin infections such as fungi or at least a cold. It is best to take a shower and wear clean, dry clothes.
Eat, but eat well. No ultra-processed binges because you load everything you have achieved. Wait about 30 or 40 minutes and have something healthy like a fruit (bananas are one of the best options), some nuts or unsweetened yogurt.
Bebe . But drink water or infusions, no alcohol or you will become more dehydrated.
Rest . The hours of rest should be sacred. While you sleep, your body regenerates the tissues that have been damaged during exercise, so you have to rest the appropriate hours.