Is it bad to not eat after a workout?

In this article, we are going to answer whether is it bad not to eat after a workout, what is a workout, why you should work out, what are the benefits of eating after a workout, and what you should eat after a workout.

Is it bad not to eat after a workout?

Yes, it is bad not to eat after a workout. Eating a healthy and nutrient-dense snack after a workout will help you recover and reduce muscle damage. When you don’t eat after a workout there is a risk of developing delayed onset of muscle soreness. 

Snacks after a workout should be nutrient dense with some carbohydrates, protein, and healthy fats. Also, if you wait too long to eat after a workout, the chances that you overeat and eat junk food are higher because you will be starving. 

What is a workout?

According to the dictionary, a workout is a session of vigorous physical exercise or training. The main difference between a workout and exercise is that exercise is the term used for any physical activity while a workout refers to a specific set of exercises with a precise pattern. 

There are two types of physical activities that can be done as a workout

Aerobic exercise or cardiovascular workout

Aerobic exercise or cardiovascular workout consists of more than 20 or 30 minutes of continuous exercise. At least 300 minutes per week are advised to promote even greater health benefits and help with weight loss or maintaining weight loss but even a little bit of exercise is beneficial. 

Anaerobic exercise or strength workout

Anaerobic workouts include exercises that help you keep your muscle mass. At least twice a week, perform strength-training activities for all the major muscle groups. Use a weight or amount of resistance for one set of each exercise.

Some examples of anaerobic exercise include high-intensity interval training, weight lifting, pilates, yoga, or other types of strength training. 

Why should you work out or exercise?

Exercise or workouts have a lot of benefits for your health. Exercise helps you control your weight and can help you prevent and treat some diseases such as

  • Metabolic syndrome
  • High blood pressure
  • Diabetes type 2
  • Depression and anxiety
  • Cancer
  • Arthritis
  • Helps you recover from falls

Workouts and exercise help you improve your mood, boost energy and have a better sleep. 

What are the benefits of eating after a workout?

Eating post-workout will help you recover your muscles from exercise. If you choose the right post-workout snack, you can repair and rebuild your muscles and replenish your glycogen storage.

Also, it will help you replenish the electrolytes you lose while sweating and keep you from dehydrating. Eating after a workout is more important if you did a strength workout or if you work out for a long time.

If you did low activity exercise or workout, it is not necessary to eat just right after you end the workout. 

What not to eat after a workout? 

You should aim for a nutritious and healthy snack after your workouts and stay away from fast food or junk food. Some examples of food you should not eat after a workout include

  • Pre-made smoothies, trying to choose a good protein shake, and making it yourself. Pre-made smoothies are fool of simple sugar. 
  • Soda or sugary drinks
  • Heavy proteins
  • Fatty foods such as fried food
  • Any type of fast food
  • Energy bars
  • Sports drinks 
  • Alcohol

What should you eat after a workout?

If you want to eat to recover from a workout and keep your current weight you should aim for about 20 to 30 grams of protein with one portion of carbohydrates. Some examples include

ProteinCarbohydrates
MilkGreek yogurt3 eggs Turkey breast Chicken breastFishCheeseWhen protein shakeVegan protein shakeNuts or almondsFruitVegetablesRice cakesCerealTwo toast

When you are trying to lose weight, you need to aim for a caloric deficiency so try to stay low in carbohydrates.

If you are looking to gain muscle mass or to gain weight you should aim for 35 grams of protein, ideal one portion of protein from food and one portion for protein shakes, and two portions of carbohydrates

Protein= leucine is very important because it helps to replenish your musclesCarbohydrates= portions should be bigger
MilkGreek yogurt3 eggs Turkey breast Chicken breastFishCheeseWhen protein shakeVegan protein shakeNuts or almonds2 fruits or 2 cupsVegetables4 Rice cakes2 cups of Cereal4 slices toast

Conclusion

This article answered whether is it bad not to eat after a workout, what is a workout, why should you work out, what are the benefits of eating after a workout, and what you should eat after a workout.

Citation

https://www.cosmopolitan.com/uk/body/diet-nutrition/a13068440/what-happens-if-you-dont-eat-after-exercise/

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

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