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Hello

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It's Gym Linsaeng

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Eating the wrong foods after a workout 
can actually hold back muscle growth,

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lead to extra fat gain, and even cause dehydration

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Chances are, you're probably getting at least one thing wrong

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So, if you don't want to waste all that hard work,

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make sure to watch this video through

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First up

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Sugary drinks and snacks

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First, there are sugary drinks and foods

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Many people reach for Gatorade or 
other sports drinks right after a workout

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H

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During a workout,

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your body burns through glycogen, 
which is a stored form of carbohydrates

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Glycogen is especially important for 
high-intensity workouts like sprinting or weightlifting

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It helps you perform at your best

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Glycogen is what your body uses for energy

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Not just Gatorade, other sugary drinks

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like soda or chocolate milk

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can also help you quickly restore

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your glycogen levels

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That way, your muscles are better prepared to perform

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in your next intense workout

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But here’s the thing, a lot of people work out

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because they want to burn fat and get lean

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Most folks at the gym aren’t necessarily trying

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to bulk up or boost athletic performance

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The problem is, sugary drinks and snacks

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don’t really make you feel full

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They just add extra calories on top of what you’d normally eat

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It takes a bit longer,

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but you can still restore your glycogen levels

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with the food you eat throughout the day after your workout

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Complex carbs keep you fuller longer 
and come with extra nutrients,

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unlike simple sugars

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For example, according to the satiety index, baked potatoes

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are one of the most filling carbs, 
and when you pair them with a high-protein meal,

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it can actually help with fat burning

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Insulin also helps transport nutrients 
like glycogen and amino acids

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into your muscle cells

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That’s why the idea that eating a lot of sugar 
after a workout causes a harmful insulin spike

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is actually a common myth

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Also, if your goal is to optimize performance,

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having some sugar can actually help

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If you're training like an athlete 
or trying to bulk up and gain muscle,

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whey protein can be a great option

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But if your main goal is fat loss,

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it's not a must, and in some cases, 
it might even get in the way

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Whey protein actually triggers a pretty strong insulin response

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So instead of loading up on sugar after your workout,

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having a low-calorie whey protein shake

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can give you the same insulin spike benefits

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(2. Alcohol)
Second,

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alcohol

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Alcohol after a workout is one of those things 
you really should limit in your diet

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There are several ways it can mess with your progress

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Some feel like they perform better after a drink, 
but that’s just the booze talking

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Dehydration is one of the first things 
that happens when you drink alcohol

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Alcohol acts as a diuretic, which means 
it makes you pee more and leads to dehydration

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That’s the exact opposite of what you want after a workout

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After a workout, your body needs to 
rehydrate to recover properly

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But drinking alcohol does the opposite

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It can lead to fatigue, muscle cramps, 
and reduced performance

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Alcohol can also interfere with your body’s ability

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to rebuild and repair muscle after a workout

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That’s because it can negatively affect protein synthesis

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and other key metabolic processes

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Instead of going toward amino acids 
to help your body recover,

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alcohol gets directed to broken-down muscle tissue

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which obviously isn’t great for building muscle

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Alcohol can also throw off your hormone balance,

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including testosterone, which is key for muscle growth

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Alcohol can also affect your body’s 
ability to absorb essential nutrients

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like vitamins and minerals

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Just like sugar, it’s mostly made up of empty carbs

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offering little to no nutritional value

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while still adding to weight gain

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Alcohol increases dopamine levels, 
which can make you feel good

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while eating unhealthy food, 
and it can lower your sense of fullness

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You’ve probably had that moment where you’re drinking

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and end up downing way too much food 
without even realizing you’re full

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(3. High-fat foods)
Third,

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high-fat foods, especially fried ones

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After a workout, you’re usually pretty hungry

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So it’s easy to reach for high-fat foods

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Ever been so hungry after a workout 
that you lost all self-control

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and ordered way more food than usual?

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The main reason you should avoid fried foods

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just like sugary ones is because 
they’re super high in calories

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That’s mostly due to all the fat from the frying oil

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High-fat foods can also slow down digestion, 
and if you eat them right after a workout,

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they can get in the way of absorbing 
the nutrients your body needs to recover

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If you had a meal before your workout 
or ate earlier in the day,

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it’s usually not a big deal

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But if you worked out on an empty stomach, 
it’s important to get those nutrients in

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as soon as possible afterward

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Salads or veggies might seem healthy, 
but they’re usually

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not the best choice after a workout

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This is a common mistake beginners make

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when they’re all-in on losing weight

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Salads aren’t unhealthy by any means,

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but if that’s all you eat after a workout, 
you’re probably missing out on

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other nutrients your body needs to recover

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A lot of beginners think salad 
is the perfect post-workout meal

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It’s usually just lettuce, carrots, and cucumbers,
with some nuts sprinkled on top

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But a handful of nuts isn’t nearly enough protein

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So, if you toss in some chicken or tuna, that salad instantly

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becomes a much better recovery meal

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Another common mistake is overdoing it on protein bars

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or energy bars after a workout

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Protein bars are a go-to for a lot of people

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after working out

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They’re well-known for delivering decent protein

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with relatively few calories

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But if you eat two or three protein or energy bars,

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you can easily add 500 to 600 calories to your diet

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Unfortunately, when you overdo it,

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that protein bar starts acting more like a candy bar, 
which can lead to weight gain

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You’re honestly better off just having a proper meal

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that actually keeps you full

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(4. Mass-gainer supplements)
Fourth,

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mass-gainer shakes and powders

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As a side note, let’s talk about mass-gainer supplements

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Unless you’re using a well-tested, certified brand,

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most of them aren’t worth the money

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They’re usually low in nutrient density, meaning they lack

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essential vitamins and minerals

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On top of that, they often contain 
artificial preservatives, coloring, and flavoring

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plus unhealthy fats

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and low-quality protein sources

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The protein in these supplements is 
usually made from concentrate, not isolate

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Protein concentrate is considered to be 
of lower quality compared to isolate

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They also pack extra calories by adding too much sugar

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over the carbs from low-quality protein sources

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Also, many of these products 
are overpriced for no good reason

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If you want to put on weight or build muscle,

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it’s much more cost-effective to go with a product

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recommended by a qualified trainer or make your own

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using simple ingredients like 
protein powder, bananas, and oats

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(5. Post-workout fasting)

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Fifth,

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not eating anything after your workout

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To make the most of the anabolic window, 
it’s best to consume protein

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as soon as possible after your workout

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This is especially true if you work out on an empty stomach

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or early in the morning before eating

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Having a protein supplement ready can really help

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speed up the recovery process

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That’s exactly why many people at the gym

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shake up their protein bottles right after a workout

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(6. Anti-inflammatory drugs (like NSAIDs))
Sixth,

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anti-inflammatory

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Taking anti-inflammatories like Advil or Tylenol

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after a workout is not a great idea

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Some people use them to ease the pain

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or discomfort that comes after exercising

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Chronic inflammation can slow recovery and hurt muscle growth,

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but acute inflammation can help your body 
respond and adapt to exercise

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Interleukin-6 is one of the markers 
your body uses to signal inflammation

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Studies suggest chronic inflammation 
is likely a major cause of

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elevated baseline IL-6 levels

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These levels are negatively associated with muscle growth

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but when IL-6 spikes after a workout, 
it actually helps build muscle

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In the end, chronic inflammation harms the body’s ability

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to repair muscle cells and support muscle growth

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Acute or short-term inflammation after a workout

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actually kicks off muscle recovery 
by activating satellite cells

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which helps boost muscle growth and repair

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That’s why you should avoid taking NSAIDs

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before or after your workout

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Tons of studies have shown that 
NSAIDs can significantly reduce

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the benefits of your workout

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(7. Processed foods)
Seventh,

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processed foods

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The day after your workout, 
cutting back on highly processed foods

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 like chips, crackers, and packaged snacks is a good idea

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These snacks are usually high in calories

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but seriously lacking in nutrients

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like protein, vitamins, and minerals, 
which your body needs for recovery and overall health

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These snacks also tend to be super high in sodium,

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unhealthy fats, and refined carbs

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which can lead to dehydration, 
blood sugar spikes, and digestive issues

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Eating these kinds of foods long-term

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is clearly linked to a higher risk of chronic diseases

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Your post-workout meal should be 
a well-balanced, nutrient-dense plate

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with lean protein, complex carbs, and healthy fats

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That’s it for today

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I hope you found this video helpful

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If you want more tips on diet and fitness, 
don’t forget to subscribe

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If you have any questions or thoughts, 
drop a comment below

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Thank you