Going
to the gym is not just fashionable but it is also very good for health.
This is because working out is such an essential part of well being
that a health-conscious person does not want to miss.
Various people have different reasons
for using the gym. For one, some gym users just want to lose a few
kilogrammes and shape up; other people — especially men — simply want to
build muscles; while most women may want to tone up their muscles.
Whatever may be the reason for gym use,
there are many benefits you can derive from working out regularly.
Fitness experts advise that if you spend an average of 30 minutes per
gym visit thrice a week, you are likely to achieve your goals and even
much more.
However, nutritionists warn that working
out in the gym is one thing, and that combining your fitness exercise
with a balanced, nutritious and healthy diet is another.
They are of the view that after a
strenuous session at the gym, there are foods that you should never
touch with the longest pole if you must achieve your goal of keeping fit
and staying healthy.
A nutritionist, Dr. Remi Omotunde,
reveals that when you eat certain food combinations after exercise, they
may actually sabotage any weight loss benefit by disrupting the way fat
is metabolised after a training session.
In a research published in the Journal
of Applied Physiology, scientists advise you to eat foods that are low
in carbohydrates after an aerobic workout in order to enhance insulin
sensitivity and optimise the storage and release of body fat.
The lead author, Sean Newsom, notes that
the content of meals consumed after exercise can impact metabolic
responses for hours and even days after the exercise session.
Newsom and his team aver that
carbohydrate deficit after exercise, rather than energy deficit,
contributes to the insulin-sensitising effects of acute aerobic
exercise, whereas maintaining an energy deficit after exercise augments
lipid mobilisation.
In layman’s terms, what this simply means is that certain category of foods can either make or mar your efforts at the gym.
Now, what foods should you avoid as you step out of the gym?
Sugary foods
Omotunde warns that after a rigorous
workout at the gym, you must stay off any carbohydrate-laden food for
the next two hours. He warns that drinking fruit juices that contain
sugar — a form of carbohydrate — immediately after exercise would
inhibit Human Growth Hormone.
Scientists say after aerobic exercise, HGH production increases tremendously, and it enhances the body’s ability to burn fat.
“Avoiding carbohydrate-rich foods after
training will aid you to achieve your weight loss goal a lot faster, as
you improve the efficiency of your fat burning metabolism,” experts
counsel.
Other sugary foods to avoid include
cakes, soft drinks, ice cream, cookies, chocolates, some energy bars;
and some refined carbohydrates such as bread, pasta, etc.
Experts advise you to take water and
naturally low-carb foods in the two hours following your workout, in
order to optimise the weight loss and health benefits.
Omotunde suggests you eat foods rich in protein, fat and high fibre such as nuts, seeds, meats and vegetables.
Salty snacks
While it is true that the body needs
certain amount of daily salt intake to function optimally, it is not
advisable to gorge on salty foods immediately after workouts.
Omotunde says this is because in the
course of exercising, you have revved up your system such that you have
lost much minerals, including potassium. He adds that taking foods that
have excess salt post-gym will further reduce your potassium level.
He explains, “Salt loss from working out
is not the utmost concern. Rather, it is the loss of minerals such as
potassium. But you can easily resolve this loss by eating a handful of
dried fruit or a banana.”
Experts say bananas are high in the
“good” kinds of carbs you need after a workout. “These fast-acting carbs
will help restore your body’s levels of glycogen, which helps rebuild
damaged muscles. And they provide lots of wonderful potassium,” experts
assure.
Fatty foods
Here, Omotunde says, the culprits are the fried stuffs such as French fries, pizza, and other fast foods.
In general, fitness experts say, only a
small percent of your meal should be comprised of fat. This is because
the ultimate goal is to replenish your body’s glycogen (the storage form
of glucose in animals and humans, which is analogous to the starch in
plants) and reduce — not add to — the amount of fat your body stores.
Raw vegetables
Fitness experts say though raw
vegetables have a lot to offer, health-wise, when eaten at the right
time, they are simply not the body’s friends when taken immediately
after a workout. “This is because, on their own, they’re just not
enough,” experts warn.
Fruits and vegetables such as carrots,
celery, bell peppers and broccoli do not contain enough of what the body
needs, post-workout, to make it recover fast enough.
Omotunde says because they are minimal
calorie foods and are therefore aren’t substantial enough to restore
energy and help you maintain a healthy metabolic rate, you should
combine them with other healthy foods devoid of no-no foods earlier
mentioned.
To avoid eating back all the calories you work off…
Eat every 3 to 4 hours: Giving your body
a steady supply of calories keeps blood sugar normal during and after
exercise, and it can prevent an excessively high insulin response the
next time you eat that encourages excess body fat.
Have protein at every meal: Protein
increases satiety and helps keep your appetite under control by
stimulating gut hormones that help you feel full. Options include eggs,
milk, soya milk, yogurt, and oatmeal for breakfast. Include nuts, beans,
whole grains, low-fat dairy, fish, lean meats, and poultry at other
meals and snacks to ensure you get enough protein.
By the way, the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.
Load up on fibre
Bulky foods will fill you up on fewer
calories. Aim for 25 to 30g of fibre per day. Eat beans, steamed
spinach, apple, nuts, pear, etc.
Pack a snack
If you’ve worked up a sweat for an hour
or more, have a little something within 30 minutes of finishing, even if
you don’t feel like it. You can eat turkey sandwich on whole wheat
bread.
Quench your thirst with water
Exercise is more likely to increase your
thirst, but many people mistake thirst for hunger. Next time you have
the munchies, especially post-workout, try to satisfy your desire with
calorie-free water. Sipping sweetened drinks can quickly override any
calorie deficit created by working out.
–chicagodefender.com
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