5 Foods to AVOID Post-Workout
After a weight workout, your body needs nutrients to repair muscle tissue, replenish glycogen stores, and reduce inflammation. Believe it or not, certain foods can slow down recovery, spike insulin levels unnecessarily, or induce inflammation. Avoiding these foods in your post-workout window (which is usually 30 - 60 minutes after training) is advised.
Sugary Snacks & Candy Bars -
Reason to Avoid: These types of foods cause an insulin surge and spike blood sugar without offering any nutritional value like protein or healthy fats.
2. High Fiber Raw Vegetables : Broccoli, Cauliflower, Brussels Sprouts, Kale, Cabbage, Carrots. Spinach, Beets
Reason to avoid: While fiber is essential for overall health, too much fiber immediately after a workout, can cause your digestion to slow down and delay the absorption of the other foods like protein and carbohydrates which your muscles need to recover.
3. Fried & Greasy Foods (hamburgers, French fries, fried chicken, etc.)
Reason to avoid: These foods are high in unhealthy fats which slows down your digestion. After a weight workout, your body needs fast nutrients. This type of foods can delay protein and carbohydrate absorption.
4. Soda or Sugary Drinks ( including fruit juice and alcohol)
Reason to avoid: These drinks are high in sugar and can cause inflammation. Alcohol. in particular, dehydrates the body and interferes with protein synthesis.
5. Salty snacks : chips, pretzels, or processed crackers are generally BEST avoided post-workout.
Reason to avoid: Most salty snacks are often ultra-processed and low in nutrients because they contain unrefined carbs and unhealthy fats. If these snacks contain added sugars or trans fats, then try tend to increase inflammation. Also, the high sodium levels in these salty junk foods may cause water retention which can make you feel bloated and puffy.
Recommendation: Focus on LEAN protein (chicken, eggs, whey protein) and fast-digesting carbohydrates (rice, oats, sweet potatoes, banana) within 30-60 minutes post-workout. Note: If you have completed a extremely sweaty workout (like an endurance training, HIIT or Spin class, or a workout in the heat) you may need to replenish the sodium lost through sweat. Some suggestions after an extreme sweaty workout would include: salted nuts (with NO added oils or sugar) Bone broth, and even pickles in moderation.
Examples of Post -Weight Training Snack Ideas :
Whey Protein Shake + Banana ( you can add berries, Greek Yogurt, cinnamon or peanut butter)
Boiled Eggs + Rice Cakes (Add avocado or hummus)
Turkey or Chicken Slices with a Mashed Sweet Potato
Whole Grain Toast + Cottage Cheese with tomato slices
Bone Broth + Rice Crackers
Protein Bar (Low Sugar - than 8g + at least 20g Protein ) + small piece of fruit
