Stroll into most exercise centers or sports venues and you'll discover showcases of energy bars, protein powders, beverages and different items that guarantee to help recuperation from your workout.
"Advertisers have made a beat up showing of persuading everyone that refueling is important each time you move," says Yoni Freedhoff, a partner teacher of family solution at the University of Ottawa. “If you want to eat, eat. But don't eat in light of the fact that you worked out, unless your exercise is really voluminous and overwhelming."
While it’s actual that exercise burns calories, individuals routinely overestimate the amount vitality they're utilizing, says Jennifer Gibson, a dietitian who works with players at the U.S Olympic Training Center in Colorado Springs.
It gets considerably simpler to overestimate your vitality consumption as your fitness enhances, Gibson says, on the grounds that your body gets more proficient at exercise. Running a mile requires fewer calories when you’re fit than when you were out of shape.
Numerous individuals additionally wrongly think there's a thin window for consuming after a workout to expand muscle development. A few studies recommend its best to ingest protein and sugars promptly in the wake of working out, says Brad Schoenfeld, executive of the Human Performance Lab at CUNY Lehman College, yet "holding up more than an hour to eat after exercise truly doesn't influence your capacity to assemble muscle."
For a post-exercise nibble, go for something in the ballpark of 250 calories with a mix of carbohydrates and protein, to moderate the vitality discharge and include satiety, Gibson says. She proposes hummus with carrots or crackers, a piece of fruit with a handful of nuts (or nut butter) or a serving of Greek yogurt.
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