Not eating after a training session
Those looking to lose weight need to be mindful of calories, but not eating after a workout out of fear you’ll ‘put on what you’ve just burned off’ isn’t the way to go.
Re-fuelling after a workout is part and parcel of looking after your body so it can function. Your body will be fatigued (if you’ve worked hard enough of course) and your muscles will be trying to replenish glycogen stores, eating foods high in carbohydrates and protein will help this process along.
Drinking a ‘sports drink’ instead of water
Unless you’re training for 90 minutes or more, or you’re training in extreme climates, water should be more than sufficient in keeping you hydrated.
Sports drinks are loaded with carbohydrates and are designed (and a good idea) for those who can’t stop exercising to eat, but if your muscles aren’t being stretched with a half marathon or a run in the desert, they can very easily tip you over the edge on your daily sugar intake.
Not eating enough ‘fat’
First of all, it’s important to highlight that there are different types of fat; good fats from foods like avocadoes and nuts, and saturated fats, which contribute to bad cholesterol and a list of nasty diseases.
The common thought process is that eating fat makes you fat; after all it is in the name.
But, everything isn’t as it seems, first from a biological standpoint; it’s the building block of your cells, which means your body needs fat to function properly. Good fats also speed up your metabolic rate (meaning you burn more calories), makes you feel fuller for longer, and increases the rate at which antioxidants absorb.
Eating too little fat can make you feel hungry more frequently (another way of saying moody), tired and can affect your immune system.
So don’t be afraid to incorporate healthy fats into your meals and snacks, The Heart Foundation has a useful guide on which foods are high in healthy fats.