LAST UPDATED: June 6th, 2022
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.
Bacon is one of the foods you should avoid when you are trying to build muscle.
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.
What to Eat After a Workout?
When you are at the end of your training your glycogen reserves are almost spent and you need to renew them to avoid the breakdown of your muscles.
That’s why carbs are the first thing you need to intake after exercising.
Avoid unhealthy foods like donuts and sweets.
You can read about foods you should avoid after a workout here.
Choose the carbs that are absorbed fast, i.e. carbs with the high glycemic index like orange juice and sweet potato.
Proteins after a workout
Besides carbs, your body needs proteins after training.
The best protein for that is whey protein which is absorbed fast.
If you want a constant source of protein during a longer period of time then choose casein (found in low-fat dairy products).
Supplements After a Workout
You need to renew glycogen and stimulate muscle growth after your workout.
If you think I will show you a steroid that will build your body overnight then you are wrong.
I suggest taking only natural supplements.
The best supplement to increase muscle mass (and keep that muscles) is definitely D-bal.
It has a new improved formula 7 times more effective than the previous one.
- L-Isoleucine – Isoleucine is an amino acid which boosts your nitrogen level. It boosts your nitrogen levels and the protein synthesis – which means muscles, muscles, muscles.
- Magnesium – The most important mineral for muscle mass, the nervous system; it helps you recover faster.
- Vitamin D3 – Improves your immune system, contributes to the maintenance of normal muscle function.
- Suma root – Plant extract, a powerful antioxidant.
- Ashwagandha – Plant extract, increases muscle mass and strength.
- MSM – Reduced muscle and joint pain after a workout.
- Hyaluronic Acid – Speeds up tendon to bone healing.
- Tribulus Terrestris – a plant extract, the strongest natural testosterone booster. More testosterone means more strength.
How to take D-BAL?
You should take this supplement half an hour after your workout.
Take 3 capsules with 2 glasses of water.
For best results, use it 2 months on and then 10 days off.
I used it for 2 cycles (5 months).
D-bal is the best natural alternative to steroid Dianabol (best for muscle mass and weight gain).
Thanks to the mix of powerful ingredients D-bal increases nitrogen retention in your muscles.
Nitrogen is essential for protein synthesis.
D-bal is safe and effective.
You can read more about D-bal here.
Foods You Should Avoid After a Workout – Bottom Line:
If you want an effective muscle growth after a workout avoid these foods:
- Fresh veggies like carrot, celery and broccoli
- Junk foods
- Unhealthy snacks
- Milk chocolate
The best thing to take after a workout for muscle growth is natural supplement like D-bal.
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.