Can we drink water after training?
These are the biggest mistakes after exercising
After exercising a beer with friends, the evening can begin! It is also tempting to treat yourself to something tasty after training, after all, you've just burned a lot of calories. We know ourselves that this is not the best idea. The fact is: You can make a lot of mistakes after a workout. But what exactly should you do after exercising and what should you actually do without? Here are the dos & don'ts.
Don't: drink too little
When we exercise, we not only consume a lot of calories, but also a lot of water through sweating. Therefore, you should definitely drink enough during and especially after training. How much? About 30 to 35 ml per kg of body weight plus 500 to 1000 ml for every hour of physical activity. The best choice: perfectly normal mineral water.
Be sure to stay away from sports drinks. Most of them are overpriced and sometimes full of sugar. Soda, cola or juice as well as energy drinks are also not a good idea. Of course, alcohol is also a no-go after exercise.
Don't: skip the cool-down
You've just been training for two hours and you're tired of the annoying cool-down? Not good! Warm up and cool down are important parts of any workout. Stretching is important to lower your pulse and heartbeat, and to calm the body. In addition, stretching exercises loosen the muscles and thus prevent injuries and muscle strains.
Also read:Interval training while running: With this trick you will lose weight faster and get super fit!
Don't: cram sweets & fast food into yourself
Anyone who does sport and burns a lot of calories gets hungry. Especially after training, there is a great temptation to treat yourself to something tasty - after all, you really hit the gas. After a sweaty workout, many reward themselves with a fat pizza or a huge piece of chocolate cake. Just don't!
We should keep our hands off that after exercising:
- Fast food
- fat, hearty food
- big portion
- Pasta and rice
- White bread
- Chips & Flips
Calorie consumption: which sport burns how many calories?
Do: Eat something rich in protein
Anyone who has done strength training should definitely eat something rich in protein after exercising. Muscles need protein to grow. A yogurt with banana is perfect, or a portion of low-fat quark. A piece of meat or fish is also rich in protein. All those who have mainly taken care of their stamina should also use protein, but not forget carbohydrates in order to replenish their energy reserves. A slice of whole grain bread or oatmeal is ideal.
Here's what you can eat after exercising with a clear conscience:
- Natural yogurt with fruits
- Vegetables with quark dip
- Whole wheat bread with cheese
Don't: Don't eat anything after training
Not eating anything after a workout is just as bad as eating too much or the wrong thing, because after exercising our glycogen stores are empty and we feel weak. 15 minutes to an hour after exercising is the best time to recharge your batteries. If you wait longer than two hours, you risk an undersupply of the muscles.
Even those who want to lose weight should at least take a little something after exercising in order to remain productive in the long term.
By the way, whether for weight loss, muscle building or a healthy lifestyle, your diet is an important factor that you can positively influence: Answer the questionnaire and create your individual nutrition plan with goFit with gofeminine! *
Reading tip:How can I lose weight quickly? The 8 most effective tips
Don't: No time to shower
Sometimes things have to happen very quickly after a workout. Nevertheless, under no circumstances should you forego showering, because sweat on the skin causes bacteria to form faster. It is not enough just to change clothes.
Don´t: go to the sauna immediately after your workout
Many people go to the sauna right after their workout to really relax. But you'd better not do that. Because sport weakens our immune system and we are more susceptible to diseases. The heat in the sauna only increases this susceptibility.
You might also be interested in:Getting rid of belly fat: the best tips and exercises for a flat stomach
Thu: relax and take breaks
Anyone who has achieved a lot can relax. That means: Treat yourself to some rest after exercising. After an extensive workout, get at least eight hours of sleep to start the new day fit and relaxed. If you want to do something good for yourself immediately after exercising, you can treat yourself to a relaxation bath.
It is also best to always take a day's sports break so that your muscle groups can regenerate sufficiently. If you train different muscles on two days, you can of course go back to training the next day.
Don't: Go to bed immediately
Relaxing on the sofa is okay, but going straight to bed is not a good idea. The body takes its time to come down again. We can't sleep right after exercising - unless it was a yoga class.
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