After a workout, what you eat directly influences how your body recovers and thrives. Some foods can interfere with muscle repair, cause inflammation, or hinder hydration. Here are the foods nutritionists recommend avoiding to protect your performance and improve your workout results.
Fast food and fried foods
Hamburgers, French fries, and other processed foods are rich in trans fats that slow digestion and increase inflammation , affecting your recovery.
Alcoholic beverages
Alcohol reduces protein synthesis, dehydrates, and hinders glycogen replenishment, which can affect performance for up to 36 hours afterward.
Sweets and industrial pastries
Refined sugars cause energy spikes followed by sudden drops, which impair recovery and hinder muscle protein synthesis.
High-fat dairy products
Fatty creams and cheeses slow digestion and can make you feel heavy, interfering with the absorption of key post-workout nutrients.
Spicy foods
Intense and spicy condiments irritate the digestive system, making it difficult to assimilate proteins and other essential nutrients after exercise.
Soft drinks and sugary drinks
Although refreshing, they contain sugar and additives that disrupt electrolyte balance and increase the risk of fatigue and dehydration.
Processed meats
Sausages, hams, and cured meats contain sodium and preservatives that can cause inflammation and fluid retention, affecting your recovery.
White bread and refined flours
These simple carbohydrates quickly raise glucose levels, but do not provide fiber or nutrients, causing fatigue and little satiety after exercise.
Energy drinks and caffeinated drinks
They can increase your heart rate, dehydrate you, and disrupt your sleep, which interferes with key hormonal processes for muscle recovery.