Experts advise that after a workout, a person should consume carbohydrates and protein so as to replenish the energy they’ve lost. It is recommended to wait at least 45 minutes before eating a post-workout meal.
The type and amount served for an after-workout meal will vary depending on the person’s goal: to lose or to gain weight. However, when it comes to the foods to avoid following a workout, the list is merely the same.
After the calories are burned, calorie-intake should be consumed in a mindful manner. You wouldn’t want the effort and time spent on your workout to be put to waste. Below is a list of food a person must avoid eating after a workout:
All a person can absorb on sugary drinks is well, just sugar. In fact, some drinks even have excessive amounts of sugar and calories. One sugary drink that most people mix-up and generalize as being healthy is a smoothie. Although there are smoothies that are packed with protein and fiber, there are also a lot that is filled with too much sugar, fillers, and even chemicals that are not good for your body system. It is best practice to double-check the protein powder or ingredients of the smoothies you’re going to drink before consuming one after a workout.
Keep in mind that the reason why you’re going to eat after a workout is to fill up your body with the proper nutrients and energy that you lost after the exercise. Protein and carbohydrates go together in that process. Nutrition experts advise to take in smart carbohydrates such as:
Fruits, specifically the following:
Part of a successful exercise is to sweat, and through sweating, the body loses water and potassium that triggers the craving for anything salty and sweet. Where else do people get those cravings easily? On processed foods, indeed. In spite of that, you must remember that fast food meals or canned goods are not the only way to go. Opting to eat a banana and drink more water will fill in your body without the excess calories.
Fried or Oily Foods
Ever noticed how after eating a fast-food burger or french fries, you’ll often feel sleepy and unmotivated to move around? That’s because they contain high amounts of fat which slow down your metabolism. A good alternative for fried foods are baked, steamed, or grilled prepared meals. The latter doesn’t only charge your body with energy and strength, it’ll also keep and provide the right sustenance to keep you moving for the rest of the day.
Drink it before exercise but do not intake any after. Caffeine is beneficial for an energy boost but right after losing water in your system, it’s only best to fuel up with water as well.
Both exercise and coffee cause the body to release cortisol — a stress hormone that increases sugar in the bloodstream. Although it’s beneficial for the body, anything that’s too much will only lead to health problems like hormonal imbalance or cardiovascular issues.
Ultimately, the keynote is to discipline yourself into consuming the right food by thinking if its effect would be favorable to your overall health or will only satisfy you at the moment but will leave your body in a poor state.
Yoga is an exercise that practices breath control, meditation, and flexibility through various body positions. Unlike other types of exercise, Yoga is more relaxed and doesn’t involve quick and intense activities that increase muscle tension.
Whether it’s a studio class or a practice at home, we listed down below the necessary things a beginner should prepare prior to starting out Yoga:
Keep in mind that Yoga involves achieving certain body poses and it together for at least 1-2 breaths or up to 5 minutes, depending on what form is being practiced. For this reason, it is very important to appear on yoga sessions wearing clothes that are breathable and comfortable enough for any types of movement.
There’s no need to splurge on yoga clothes. The items listed below might even be on your wardrobe already:
Shorts – A perfect choice for both men and women — just remember to wear a spandex underneath or find one that already has a connected tights inside the shorts since some yoga poses require stretching or raising of legs.
Pants – Solid color pants in black, dark grey, navy, or brown are perfect. If tight pants such as leggings are not your thing, opting for jogger or harem pants are good alternatives.
Sports Bra – For women, of course. Although yoga is low-impact it’s still necessary to wear one to keep the chest area secure and in place while transitioning from one pose to another.
Hair Ties or Headbands – Highly advisable for those with long hair, a basic hair tie or band will help keep the long locks off your face so as to avoid distraction and for better execution of the yoga movements.
Yoga Socks – Yoga is preferable to be done barefoot. However, if you’re someone who doesn’t like taking off their socks and shoes in front of strangers, or simply doesn’t like doing activities barefoot, it’s wise to invest in yoga socks that have grips on the bottom. The grips will aid your balance to avoid slipping and sliding. Do take note that regular socks won’t do.
In Yoga, the mat is considered as your personal space. It is where you’ll execute the different yoga positions for each session, help keep the grip of your hands and feet, and serve as cushion on a hard floor.
Yoga Mats can vary from cheap finds to expensive ones. If you’re really committed to having yoga as part of your lifestyle, purchasing the latter is more beneficial in the long run as they’re well-built and can last months, or even years.
Another factor to consider are the mat features such as: length, thickness, material, durability, and ease of use.
Face Towel and Water Bottle
Just because yoga is a low-impact exercise, that doesn’t mean you won’t be sweating. In fact, beginners sweat a lot on their first session. It’s best to keep a face towel beside your mat to remove excess sweat and a water bottle to keep you hydrated throughout or at the end of each session.
After preparing the above necessities for your first yoga, it is also essential to prepare yourself physically and mentally. You are the significant part of this practice; do some stretching, set your mind about the session you’re about to attend, and do not go to class with a full stomach as it will hold you back from achieving the yoga positions you’ll be doing.