You would have had one of your best days in spin class by burning out hundreds of calories, which is why you believe it is totally right to sink into a bowl of ice cream the moment you get home. Not so fast. According to research, “people who opt for large portions of food or rich foods after exercising as a way of rewarding themselves, they are actually consuming all of the calories if not more, than they just sweated off”. According to wellness dietitians at the Mayo clinic, having a small snack after exercise is perfectly fine, but it is important to understand what your body truly requires in terms of nutrition so that you do not end up adding more calories and gaining weight in spite of all the hard work that you put into working out. Here are some of ways of correcting your post workout binge while at the same time calming down that growing tummy.
Exercise just before a main meal
If you are constantly hungry after you have worked out, irrespective of whether you would have consumed a snack beforehand or no matter the number of calories you have burned out, you could now try to schedule your exercise regime just before one of your main meals. This way, without consuming additional calories of the extra snacks, you will be the fueling your body with the necessary calories of the main meal. Look into the strategy, regardless of whether you exercise in the morning, afternoon or late evening. If you are a morning person, have a small snack just when you wake up and go in for a large breakfast after your morning run. If you are planning to hit the gym during lunchtime, pick up a sandwich immediately after your workout. To prepare yourself for an evening workout, prep your dinner in advance so that it will be easy for you to just heat it the moment you get home from an evening gym session.
Spice Up Your Workout
Instead of looking at your gym session or exercise workout as a chore, look at some interesting and fun ways to uplift your exercise sessions. According to a recent study conducted by the Cornell University in early 2014, it was seen that one half of the volunteers who participated on a 1.5 mile walk were told that it was for exercise purposes while the other half were told that the work was a scenic stroll. The participants who belonged to the exercise group consumed 40% more chocolate pudding for dessert than those who belonged to the “scenic stroll” group. In another study, participants were provided snacks after the workout; here, the “exercise group” consumed approximately 130% more calories than those who were told it was just for fun.
Carbs and Protein Go Together
When you are looking for a snack to recover from an intense workout session, health experts recommend a 4:1 ratio of carbs to protein. This pairing of carbs and protein can help in replenishing depleted energy levels while repairing muscle damage caused from the workout. If your exercise session is less than one hour, maintain your snack levels to approximately 175 calories in total; you could look at a slice of cheese and Turkey on crackers, a peanut butter and jelly sandwich, or a fistful of trail mix for instance. If your workout session has been longer than an hour and you are not going to be having a full meal any time soon, aim for half a gram of carbs for every pound of body weight. For example, a person weighing 140 pounds can look at a meal of approximately 70 g of carbohydrates paired with 18 g of protein.
Undoubtedly if kept such point in mind you soon will get to see changes up in our body! Trust me, we might find such things non-important and many a times they are left unnoticed but they do affect a lot!! Follow the point. Enjoy life and Don’t forget to keep Health as your Priority coz “HEALTH IS WEALTH”.