Who doesn’t know the feeling: You’ve just completed a hard workout, gave it your all and now want to reward yourself with something delicious - after all, you’ve earned it, right? But watch out - post-workout hunger should be approached with care. Read on to discover 3 big mistakes you could be making and tips for a more mindful and efficient way to refuel after training.
1. You overeat after your workout
It’s a vicious cycle: training hard burning calories, then consuming them again the second you finish your workout. If you’re someone who often uses the phrase “I’ve earned it” to justify an extra-large post-workout feast, it’s time to face it: you’re a post-workout binger. Read on to find out the reasons behind this common problem and some simple tips to help you control it.
Why we end up overeating after a training session?
i) The psychology of “the reward”
At first, regular training is tough. We have to leave our comfort zone. We often ask ourselves why we do it. And before results become visible, many search for another kind of reward. This is where the delicious treat comes in. The problem is, this “delicious treat” is in most cases not the healthiest choice, but instead a calorie-loaded sweet version. But it’s ok, ”because I’ve earned it”.
ii) Estimated calories burned
Several studies have also shown that many people completely overestimate the calories they burn during a workout and underestimate the amount of calories in their post-workout snack. They therefore end up eating more calories than they have burned.
How can I stop myself falling victim to the post-workout binge?
Don’t starve yourself. The more hungry you are, the more likely it is that you will end up eating far more than you need. Eat regularly. Try to find delicious snacks and treats that are healthy and won’t ruin your results or training effects. Second, try to be realistic about your energy expenditure. Do some research on how many calories your workout on average burns and try to eat a healthy, appropriate post-workout snack.
The post-workout snack should refill your energy stores and supply your body with enough protein in order to increase muscle size/strength and repair damaged muscle tissue caused by the workout. It should be something nutritious, with carbohydrates and protein, which will also leave you feeling fuller for longer. You could certainly eat a whole-food meal after your workout or prepare a smoothie with fruit and a protein source.
2. You don't eat the right things
If your go-to post-workout snack is a pizza with fries or just anything you can find in the fridge, not only are you’re defeating the purpose of your workout but you’re also missing out on the best opportunity to maximize training results. Be more mindful about what you refuel your body with and find out what you should really be eating after a training session.
3. You eat too late after your workout
How long do you wait to eat after training? 30 minutes? 1 hour? Even longer? The quickest and best way to get the most out of your session and support the body’s recovery process is to consume a protein-packed snack within 10 minutes of your workout. Why? If you don’t eat immediately after, your body will begin turning to your hard-earned lean mass for energy and a loss of lean mass can result in less-efficient calorie burning. After a workout you are in a catabolic state, meaning your body is in breakdown and your cells are open and in need of nutrients. Equip yourself with the following post-workout snacks in your car, at work or in your sports bag so you’ve always got something nearby to feed those muscles directly after training.
- Cottage Cheese
- Vegetable sticks with hummus
- Mixed nuts
- Banana and peanut butter sandwich
- Hard boiled eggs
source : https://www.freeletics.com