Don’t touch these after exercising

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20 Nov 2012: You may be working out right, but eating wrong. Don’t touch these after exercising.

What you pop into your mouth immediately after a workout is more crucial than what you eat at other times of the day. Experts say, to eat the perfect post-workout meal, you must combine complex carbohydrates, water and some protein. Your body tends to use up glucose to fuel your workout, so when you are done exercising, you need to eat foods that raise your blood sugar levels gradually, rather than make them spiral.

Here’s a what-not-to-eat post-workout guide:

Cheese

High fat and processed cheese is not what you should be eating after running a mile. The reason is that cheese has a large amount of saturated fat, and salt too. If you are craving a salty snack, munch on soya crisps that are cheese flavored.

Processed meats

Rustling up a salami sandwich after an aerobic session sounds divine, but processed meats are high in fat and salt. They end up slowing down your digestion. Bacon, salami, and sausages have fat marbling. Eat a sandwich with boiled chicken instead.

Cereals

It’s one of the deceptive ones. Although healthy, some varieties can be loaded with sugar, especially if it’s packaged refined cereal. What you can have instead is half cup of low-sugar granola with fruit and nuts, and no added sugar. Add some skimmed to it.

Bread

The starch in bread turns quickly into sugar, and that’s not something your body needs after a workout. It needs nutrients. But if you must have bread, go for a small portion of whole-grain bread. White bread is off the list.

Fruit drinks

Fruit drinks are very high in sugar, which ruins the gradually raise in blood sugar levels plan. If you crave something other than water after you workout, have an iced herbal tea. Or drink a glass of coconut water. It’s healthy and natural.

Eggs

Eggs are considered a good postworkout snack since they are packed with protein and choline that are good for the heart. But avoid them fried. When eggs are fried, they are cooked in fat. It’s better you eat them boiled.

Milkshakes

Smoothies are fine, except you need to be sure about what has been dunked into the blender. If milkshakes are made with fruit, it becomes very high in sugar. Replace it with almond or regular milk, or even green tea.

Uncooked veggies

Raw vegetables may be packed with nutrients but they lack the ability to keep you energised after a workout. You need something more substantial if your muscles must recover from the wear and tear, and your metabolism going. Nutritionists suggest you add high-protein add-ons to the veggies. Think hummus or a yogurt dip.

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