Brief post-exercise instructions
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There is no need to be overloaded with food full of proteins.
There is a myth that a lot of proteins should be eaten after exercising. Not true! As long as nutrition involves adequate protein intake, there is no need to take a lot of protein immediately after exercising.
Careful with alcohol
A few glasses of wine after exercising can reduce the ability of the muscles to recover and renew. The good news is that one glass of wine or beer is unlikely to cause problems.
You should not eat everything that comes in your hand
We often think that if we exercise, we can eat whatever we want. Such a way of thinking can corrupt the results of the physical activity. Most studies show that what you eat has much more impact on your body figure than exercising itself. It's okay to please yourself from time to time, but do not let your training be an excuse for an unhealthy meal.
Avoid large amounts of carbohydrates after intense training
After an hour of intense exercise, muscles require lots of glycogen to develop and recover. Healthy carbohydrates such as fruits, vegetables, legumes and cereals are the best sources of glycogen. Eat approximately 1 g of healthy carbohydrates per kilogram of body weight within 60 minutes after the training.
Water in large quantities is MUST
Even light exercise can lead to mild dehydration. Measure your body weight before and after training. For every kilogram of body weight you lose, drink about the same amount of water.
Make a plan ahead
If you are training hard you are likely to experience a serious hunger strike. And that's the worst time to decide what to eat. Our brain craves for caloric food when we're hungry. And this craving makes us choose unhealthy foods. It's better to plan ahead the meal you will have after the training.