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10 Foods You Should Never Eat After A Workout

10 Foods You Should Never Eat After A Workout

You’ve just hit the gym for an hour, or maybe you just came back from a long run. You need a post-workout snack because of all the nutrients you’ve lost, but are unsure of what to eat. Here is a comprehensive list of foods you should never eat after a workout, regardless of how much you might be craving them.

1. Raw Vegetables

Yes, you did read that correctly. While raw vegetables are essential to a healthy and balanced diet, they are not what you need straight after a workout. This is because you’ve just lost a great deal of vitamins, minerals and nutrients whilst exercising, and raw veggies simply aren’t substantial enough to supplement them. This is maybe the only time where such low calorie foods actually work against you. You need extra protein and fiber in order to replenish your stores and help to repair muscle tissue. So by all means, have some raw vegetables post-workout–just make sure you balance it with other types of food. I recommend combining them with hummus or a delicious yogurt-based dip.

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2. Pastries

As previously mentioned, the body needs fiber after a workout. It also needs high-quality carbs in order to replace the glycogen in your system. Despite the fact that pastries contain both of these things, they are certainly not the right choice for a post-workout snack. Pastries are full of unhealthy carbohydrates as well as salt, sugar, fat and calories. Instead, opt for wholegrain or multigrain toast or some raw nuts.

3. Milk Chocolate

This may seem a bit obvious, but a great deal of people find that they crave chocolate or something else sweet after exercising. This is because they have lost sugars during their workout and their body is telling them that they need more. Ignore this urge! Milk chocolate is full of bad fats and glucose–both of which are terrible for your health. If you’re craving something sweet, have some fresh fruit. Or if you really can’t control that chocolate craving try a piece of dark chocolate instead, preferably 70% cocoa or higher. Dark chocolate contains a great deal of of antioxidants that not only fight free radicals in your body, but also work as an anti-inflammatory, which is what you need after a workout.

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4. Fast Food

Another obvious one, but it’s definitely worth mentioning. Similar to sugar, salt is something you can crave after a workout. Again, this is because it needs replenishing in your body. It can be tempting to grab something quick and easy such a burger or fries, but they will be detrimental to your diet. You won’t be replacing the right kind of fats or salts in your body, and you’ll be adding a large dose of bad trans fats. In addition, you’ll be undoing all of the great work you did during your exercise. As an alternative, try a potassium-rich banana or some avocado.

5. Salty Snacks

You need to avoid these for exactly the same reasons as fast food. Those potato chips may seem tempting, but what you really need is to replenish those potassium stores. Step away from the Doritos and hold tight to the aforementioned banana.

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6. Sugary Snacks

Your body may be craving sugar after a workout, but that doesn’t mean that you should be reaching for a bag of candy. Besides the obvious high calorie issue of sugar-filled snacks, there is another important reason to avoid them. Sugar isn’t only high in calories, it’s also known for slowing down your metabolism. So basically you would be doing double damage to your diet and negating all the hard work you just did.

7. Energy Bars

I know, I know–energy bars are known for aiding your workout! Although this is true, they’re only beneficial before exercise. This is due to their high sugar levels, among other things, which makes them great for a pre-workout because they increase your energy levels. However, post-workout, they will slow down your metabolism and make it difficult for you to fall asleep. This is a huge problem if you’re a nighttime exerciser.

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8. Soda

In addition to all of the aforementioned damage that high sugar contents food and beverages can do, there is another reason to avoid soda after a workout–they make you bloat. You need to hydrate after exercise, and soda won’t help you with that. Water all the way.

9. Cheese

Highly processed and fat-filled cheese are a terrible choice for a post-workout snack, regardless of how delicious they are. If you really need a cheese fix, opt for a low mozzarella on multigrain toast. But use sparingly!

10. Fried Eggs

In general, eggs are a fantastic source of protein and choline (which is needed for a healthy heart) after you exercise. However, frying them up is a mistake. This is because they usually get fried in butter or oil, both of which are saturated fats. In order to get the most out of your eggs without damaging your health, either boil them or have them raw in a protein shake or smoothie.

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Tegan Jones

Tegan is a passionate journalist, writer and editor. She writes about lifestyle tips on Lifehack.

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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