When we finish an intense exercise session, it is normal for the lion hunger to show up shortly afterwards. That post-workout diet is essential for those who have goals such as lose weight or gain muscle mass But can you identify what is not recommended to eat after training?

"Although the results of weight loss and hypertrophy depend on several factors, such as training and diet, adjusted according to the goal, as well as rest, it is known how much the post-workout nutrition is important," reinforces Physical Education professional Washington Souza, a physical educator at the Basic Health Unit (UBS) Jardim Comercial, managed by CEJAM in partnership with the Municipal Health Secretariat of São Paulo.

What not to eat after training?

According to the specialist, ingesting overprocessed foods Sugar- and/or saturated fat-rich foods in the post-workout period are not conducive to good muscle tissue recovery (important for those seeking hypertrophy).

In addition, these foods contribute to the caloric surplus - that is, consuming more calories than you expend daily - thus harming those who are trying to lose weight in a healthy way.

"They are inflammatory and hinder everything from digestion to nutrient absorption," says the professional.

Even in the face of these explanations, many people still ask themselves: 'but if I spent a lot of energy in the workout, I can't consume snacks and fast food, since the metabolism will it be more accelerated?'

This is where most people are wrong: "Accelerating the metabolism is something chronic, not acute. An accelerated metabolism depends mainly on a larger volume of muscle and a smaller volume of fat," says Washington.

So, if you overdo these items that hinder the body's recovery, you will not be contributing to speeding up the metabolism (on the contrary). Check out some examples to avoid:

• Soft Drinks;
• Frozen foods, such as pizza and lasagna;
• Sausage meats (salami, mortadella, ham);
• Fast-food;
• Frying.

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So, what to bet on?

It is true that after sweating your body, you need to replenish your fuel, but the most suitable foods for this are those that provide energy and are rich in nutrients and fibers For example:

• Cottage cheese;
• Eggs;
• Cassava;
• Whole wheat noodles;
• Skimmed yogurts;
• Chicken breast;
• Fish in general;
• Whole wheat bread;
• Fruits;
• Also, sweet potatoes.

Of course, the amounts and times will depend a lot on factors such as the goal (whether it is to lose weight or gain muscle mass), age, gender, starting weight... Therefore, the ideal is to consult your nutritionist.

Source: Washington Souza, Physical Education professional and former professional soccer player, physical educator at the Basic Health Unit (UBS) Jardim Comercial, managed by CEJAM in partnership with the Municipal Health Secretariat of São Paulo.