After a gruelling day at the office, eating en pointe for the entire day and an even more gruelling workout, you find yourself home, hungry and hankering for that sneaky pizza in the freezer.
Don’t do it! What you eat after pounding the treadmill or lifting weights in a gainz bid can have a huge impact on your weight loss or muscle building efforts.
But, in true Muscle Food style, we want you to be able to make the most of every single workout and reap the rewards.
That’s why we’ve put together our top 5 post workout nutrition mistakes you keep making to help you reach your goals with pride…
1. Not Enough Water
Water is the key to life – that’s an undisputed fact (ask the scientists!) – but how many times have you “forgotten” to take your water bottle with you to the gym?
Or worse, taken it but haven’t drunk anything from it? It’s an all too common occurrence and it’s one that could actually be making you hold onto those pounds you wish to drop.
Research has shown that you don’t actually start to feel thirsty until you lose about 2% of your body weight in water. There’s no coincidence why this happens at the same time your workouts and weight loss efforts take a nosedive.
In a nutshell not drinking enough leaves you dehydrated and unable to function properly.
However, if you’re an avid water drinker, but you’ve worked hard and left a puddle of sweat on the floor, a large portion of that hard drunk water has been lost along with electrolytes like sodium and potassium.
Not enough of either can lead to muscle cramps and lethargy. Not what you want post workout.
2. Not Eating In Time
And no, we’re not about to go into a spiel about the 30 minute window…
More simply, if you wait too long to eat post workout you’re more likely to make bad food choices as your body begins to crave quick release sugars.
Instead of giving in and reaching for that pizza or heavenly sugar filled chocolate bar, your best option is a high protein meal with carbs to replenish your energy stores fast.
This will keep you feeling energised, satisfied and ready to smash another workout tomorrow.
3. Not Eating Enough
No matter what your goal is – weight loss or building muscle – you must, must, must eat post workout to feed those muscles and metabolism.
Furthermore, not eating enough and starving your muscles depletes your energy levels tenfold leaving lethargic and generally knackered.
4. Not Switching Your Protein
We get it, you find a protein you like and you stick to it because it tastes good, it mixes easily and it’s an easy way to get protein into your diet post workout.
You see, your body is basically a very smart machine, which often finds the simplest and easiest way to process things in order to conserve energy. Give it too much of the same stuff and it won’t use it effectively.
By switching it up, you’ll keep it working!
5. Using The Gym As An Excuse
No. Seriously! Just because you’ve busted a gut in the gym for one hour doesn’t mean you can stuff your face with whatever you want.
As tempting as it may be, always remember you cannot out train a bad diet.
Your diet plays an important role in how quickly – or slowly – you reach your workout goals.
By focussing it around healthy lean proteins, healthy fats and carbs, you will be providing it with everything it needs to recover, grow and burn.
Unfortunately, that chocolate bar won’t… (shame)…