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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Nutrition is important for recovery and performance after your workout. However, common mistakes can hold you back. Let’s quickly examine the five mistakes to avoid to get better results.
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Skipping a post-workout meal deprives your body of the nutrients it needs to recover. Refuelling with a balanced mix of protein and carbohydrates is always best within 30 — 60 minutes.
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Protein is essential for muscle repair and growth. Recovery will take longer if you eat too little protein or too soon after a workout. Your post-exercise target should be between 20 and 30 grams of high-quality protein.
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Refuelling is necessary; however, overeating can excess calories. Portion your meals based on how much physical activity you’re doing and how you want to look.
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Carbohydrates replenish glycogen stores depleted during exercise. Don’t settle for low-carb meals after a workout; carbs with protein are best for maximum recovery and sustained energy.
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It’s very important to rehydrate after a workout. Otherwise, you’ll likely be exhausted and have difficulty recovering. Drink whole water or an electrolyte-rich beverage to replace fluids lost through sweat
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Avoiding these post-workout nutrition mistakes can improve recovery and performance. Eat healthy foods to fuel your body and work toward your fitness goals.
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