We look forward to get results from workouts and we usually expend a lot of energy during exercise. But can we attain any positive results if we consume calories that match or exceed that calories we burn during workouts? Of course not. That is why you need to know how to refrain yourself from too much calorie intake after workouts as you will read next.
9. Eat Only When You Need to
Unless you are really hungry or are going to exercise in a few hours without a meal before the next exercise, there is no need to intake unnecessary calories. Practice patience and wait for the next nutritious meal in order not to fall in the regret of working out in vein.
8. Choose Your Timing
In case you can’t control the urge to swallow something right after workouts, time your workouts so that they come before main meals. This way you will guarantee that you only consume calories that you would intake anyway. You can plan your workout prior to breakfast, lunch or dinner to get fruitful results.
7. Drink Water
It is more important to drink water after exercise than having other things because the body loses a lot of fluids in sweating. Drinking will also help reduce your appetite as water takes up space in your stomach. Nonetheless, you should stick to moderate amounts because excessive water intake can lead to water intoxication as it dilutes the salt content below normal levels.
6. Drink Milk
Many people resort to sports drinks right after exercise. However, they can benefit much better by having a low-fat dairy such as low-fat chocolate milk to enhance the following athletic performance. This goes back to the rich protein content that also has the advantage of making you fill full.
5. Refill During Workouts
This advice applies on those who work out for more than 2 hours. If you intake calories through a sports drink or something every hour after the first hour of exercise, you will not feel starved after the workout and so will eat reasonably. During such workouts, refrain from consuming lots of proteins as they take time to be digested and won’t provide needed urgent energy.
4. Enjoy Your Workout
Exercise like you don’t have to. A study shows that people who walked the same distance but half of them were told it was for exercise while the other half were told it was a scenic stroll, the “exercise” half ate 35% more chocolate pudding than the stroll ones. In conclusion, choose workouts that you find fun in order o eat less afterwards.
3. Get Out of Harmful Routine
You might fall into the habit of consuming lots of calories after workouts because you routinely do so. To counter this problem, intake calories that match the amount of workout you do. For instance, a light exercise will not require as much calories as a heavy exercise. If you intend to lose weight, keep in mind that your calorie intake must be less than your output.
2. Get Carbohydrates Along With Proteins
The best ratio of carbohydrates to proteins to restore your energy and repair your muscles after a workout is 4 to 1. In case your workout duration exceeds an hour and a main meal will not be taken shortly, take half a gram of carbs per pound of body weight and a quarter of the amount of proteins.
1. Have Something Other Than Your Main Meals
If you eat too much whenever you feel a little hungry, don’t allow yourself to feel hungry. You can do that by having tiny snacks throughout the day. This will control your hunger and keep you energized.