LAST UPDATED: April 5th, 2021
An intense workout that burns calories can work miracles for you, but you need to eat well too to fully benefit from it.
If you are seriously planning to build muscles you need to pay attention to the food you eat after exercising. (1)
First, you have to intake all the necessary nutrients that your muscles need.
Second, you need to avoid ingredients that encourage muscle breakdown and create fat layers.
To fully benefit from your workout, you need to eat food that’s a good combination of proteins and carbs and you need to limit the intake of unhealthy food loaded with fat and sugars.
You can read more about proper eating if you work out here.
Today, I will show you which ingredients to avoid after a workout.
Foods you should avoid after a workout
1. Fresh veggies
This may seem strange, but you shouldn’t eat fresh vegetables after a workout.
Carrot, celery, and broccoli are very healthy, but they won’t help you much to restore energy and keep a healthy metabolic rhythm.
If you like eating fresh vegetables, combine them with healthy protein dips like yogurt and hummus.
It is important to intake enough proteins after a workout if you want to grow your muscles.
2. Fa(s)t foods
Definitely, one of the worst foods you should avoid after a workout.
Fries, burgers, and other fast food may satisfy your appetite after strenuous training, but it may also significantly slow down your fitness progress.
Fast food has lots of fat and that slows down digestion which can contribute to getting fat layers.
You should renew the glycogen stores after a workout and reduce getting fat layers.
Salty snacks like chips and pretzels can reduce the levels of potassium which is very important for muscle recovery.
Potassium is a mineral vital for the good functioning of the cells and retaining electrolytes that you lose during training.
Also, don’t exaggerate with sweets.
This tasty food is good if you eat it moderately before you do exercise, not after.
It slows down metabolism after an intense workout.
If you want a protein substitute, try eating eggs.
Unfortunately, yummy pizza is not recommended after a workout, especially if it’s pepperoni pizza.
It has a lot of fat and eating only 1 slice of pizza can ruin all your efforts at the gym.
If you are very thirsty after a workout, make sure you avoid drinking sugar-sweetened beverages, especially sports drinks.
Also, don’t drink fresh juices either because they are high in fructose which doesn’t help if you want to lose weight.
Drink something high in electrolytes during the workout, and afterward drink water.
7. Milk chocolate
Milk chocolate has many calories and sugar, so it’s not good for you after a workout.
Dark chocolate is a much better choice (with at least 70% cocoa) because it contains healthy antioxidants that fight free radicals and it has anti-inflammatory properties.
8. Donuts and pastry
You need carbs after a workout to restore glycogen in your muscles, that’s sure.
But donuts loaded with sugar and fat are not a good option, especially for your arteries.
You can eat a wholewheat pastry with peanut butter, for example.
If you want to see what are the best supplements you should take after a workout, read more on the link below:
My name is Cliff and I am a personal coach, sports lover, fitness enthusiast and author of MusclesMagician. I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am here to help you build muscles and lose fat faster.