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It's Gym Linsaeng
Eating the wrong foods after a workout can actually hold back muscle growth,
lead to extra fat gain, and even cause dehydration
Chances are, you're probably getting at least one thing wrong
So, if you don't want to waste all that hard work,
make sure to watch this video through
First up
Sugary drinks and snacks
First, there are sugary drinks and foods
Many people reach for Gatorade or other sports drinks right after a workout
H
During a workout,
your body burns through glycogen, which is a stored form of carbohydrates
Glycogen is especially important for high-intensity workouts like sprinting or weightlifting
It helps you perform at your best
Glycogen is what your body uses for energy
Not just Gatorade, other sugary drinks
like soda or chocolate milk
can also help you quickly restore
your glycogen levels
That way, your muscles are better prepared to perform
in your next intense workout
But here’s the thing, a lot of people work out
because they want to burn fat and get lean
Most folks at the gym aren’t necessarily trying
to bulk up or boost athletic performance
The problem is, sugary drinks and snacks
don’t really make you feel full
They just add extra calories on top of what you’d normally eat
It takes a bit longer,
but you can still restore your glycogen levels
with the food you eat throughout the day after your workout
Complex carbs keep you fuller longer and come with extra nutrients,
unlike simple sugars
For example, according to the satiety index, baked potatoes
are one of the most filling carbs, and when you pair them with a high-protein meal,
it can actually help with fat burning
Insulin also helps transport nutrients like glycogen and amino acids
into your muscle cells
That’s why the idea that eating a lot of sugar after a workout causes a harmful insulin spike
is actually a common myth
Also, if your goal is to optimize performance,
having some sugar can actually help
If you're training like an athlete or trying to bulk up and gain muscle,
whey protein can be a great option
But if your main goal is fat loss,
it's not a must, and in some cases, it might even get in the way
Whey protein actually triggers a pretty strong insulin response
So instead of loading up on sugar after your workout,
having a low-calorie whey protein shake
can give you the same insulin spike benefits
(2. Alcohol) Second,
alcohol
Alcohol after a workout is one of those things you really should limit in your diet
There are several ways it can mess with your progress
Some feel like they perform better after a drink, but that’s just the booze talking
Dehydration is one of the first things that happens when you drink alcohol
Alcohol acts as a diuretic, which means it makes you pee more and leads to dehydration
That’s the exact opposite of what you want after a workout
After a workout, your body needs to rehydrate to recover properly
But drinking alcohol does the opposite
It can lead to fatigue, muscle cramps, and reduced performance
Alcohol can also interfere with your body’s ability
to rebuild and repair muscle after a workout
That’s because it can negatively affect protein synthesis
and other key metabolic processes
Instead of going toward amino acids to help your body recover,
alcohol gets directed to broken-down muscle tissue
which obviously isn’t great for building muscle
Alcohol can also throw off your hormone balance,
including testosterone, which is key for muscle growth
Alcohol can also affect your body’s ability to absorb essential nutrients
like vitamins and minerals
Just like sugar, it’s mostly made up of empty carbs
offering little to no nutritional value
while still adding to weight gain
Alcohol increases dopamine levels, which can make you feel good
while eating unhealthy food, and it can lower your sense of fullness
You’ve probably had that moment where you’re drinking
and end up downing way too much food without even realizing you’re full
(3. High-fat foods) Third,
high-fat foods, especially fried ones
After a workout, you’re usually pretty hungry
So it’s easy to reach for high-fat foods
Ever been so hungry after a workout that you lost all self-control
and ordered way more food than usual?
The main reason you should avoid fried foods
just like sugary ones is because they’re super high in calories
That’s mostly due to all the fat from the frying oil
High-fat foods can also slow down digestion, and if you eat them right after a workout,
they can get in the way of absorbing the nutrients your body needs to recover
If you had a meal before your workout or ate earlier in the day,
it’s usually not a big deal
But if you worked out on an empty stomach, it’s important to get those nutrients in
as soon as possible afterward
Salads or veggies might seem healthy, but they’re usually
not the best choice after a workout
This is a common mistake beginners make
when they’re all-in on losing weight
Salads aren’t unhealthy by any means,
but if that’s all you eat after a workout, you’re probably missing out on
other nutrients your body needs to recover
A lot of beginners think salad is the perfect post-workout meal
It’s usually just lettuce, carrots, and cucumbers, with some nuts sprinkled on top
But a handful of nuts isn’t nearly enough protein
So, if you toss in some chicken or tuna, that salad instantly
becomes a much better recovery meal
Another common mistake is overdoing it on protein bars
or energy bars after a workout
Protein bars are a go-to for a lot of people
after working out
They’re well-known for delivering decent protein
with relatively few calories
But if you eat two or three protein or energy bars,
you can easily add 500 to 600 calories to your diet
Unfortunately, when you overdo it,
that protein bar starts acting more like a candy bar, which can lead to weight gain
You’re honestly better off just having a proper meal
that actually keeps you full
(4. Mass-gainer supplements) Fourth,
mass-gainer shakes and powders
As a side note, let’s talk about mass-gainer supplements
Unless you’re using a well-tested, certified brand,
most of them aren’t worth the money
They’re usually low in nutrient density, meaning they lack
essential vitamins and minerals
On top of that, they often contain artificial preservatives, coloring, and flavoring
plus unhealthy fats
and low-quality protein sources
The protein in these supplements is usually made from concentrate, not isolate
Protein concentrate is considered to be of lower quality compared to isolate
They also pack extra calories by adding too much sugar
over the carbs from low-quality protein sources
Also, many of these products are overpriced for no good reason
If you want to put on weight or build muscle,
it’s much more cost-effective to go with a product
recommended by a qualified trainer or make your own
using simple ingredients like protein powder, bananas, and oats
(5. Post-workout fasting)
Fifth,
not eating anything after your workout
To make the most of the anabolic window, it’s best to consume protein
as soon as possible after your workout
This is especially true if you work out on an empty stomach
or early in the morning before eating
Having a protein supplement ready can really help
speed up the recovery process
That’s exactly why many people at the gym
shake up their protein bottles right after a workout
(6. Anti-inflammatory drugs (like NSAIDs)) Sixth,
anti-inflammatory
Taking anti-inflammatories like Advil or Tylenol
after a workout is not a great idea
Some people use them to ease the pain
or discomfort that comes after exercising
Chronic inflammation can slow recovery and hurt muscle growth,
but acute inflammation can help your body respond and adapt to exercise
Interleukin-6 is one of the markers your body uses to signal inflammation
Studies suggest chronic inflammation is likely a major cause of
elevated baseline IL-6 levels
These levels are negatively associated with muscle growth
but when IL-6 spikes after a workout, it actually helps build muscle
In the end, chronic inflammation harms the body’s ability
to repair muscle cells and support muscle growth
Acute or short-term inflammation after a workout
actually kicks off muscle recovery by activating satellite cells
which helps boost muscle growth and repair
That’s why you should avoid taking NSAIDs
before or after your workout
Tons of studies have shown that NSAIDs can significantly reduce
the benefits of your workout
(7. Processed foods) Seventh,
processed foods
The day after your workout, cutting back on highly processed foods
like chips, crackers, and packaged snacks is a good idea
These snacks are usually high in calories
but seriously lacking in nutrients
like protein, vitamins, and minerals, which your body needs for recovery and overall health
These snacks also tend to be super high in sodium,
unhealthy fats, and refined carbs
which can lead to dehydration, blood sugar spikes, and digestive issues
Eating these kinds of foods long-term
is clearly linked to a higher risk of chronic diseases
Your post-workout meal should be a well-balanced, nutrient-dense plate
with lean protein, complex carbs, and healthy fats
That’s it for today
I hope you found this video helpful
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Thank you