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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 July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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