Did you know that, to get the most out of exercising, there are some really simple things that you can do afterwards? I have four pieces of advice (or strong suggestions...) that I give at the end of each of my fitness classes - so much so that regulars say them along with me. Thought I would include them here.
1. Have something to eat
2. Stay hydrated
3. Keep warm
4. Stay mobile
Over the next weeks, I'll be exploring these in more detail - and today will start with the first: eating after you have exercised.
The current guidance suggests that eating up to approximately 30 minutes after a work-out is beneficial for a variety of reasons, mainly so that you can replace the energy you have burned and help your body recover. That's why protein and carbohydrates are useful. I usually have a sliced banana with plain yogurt and ground almonds. It looks a bit sloppy but it's filling and easy to digest, so I'm not woken up by a rumbling tummy early the next morning. Have it with some water and you are doing your body a good turn. Just a small snack is enough - you don't need another meal! And bear in mind that this is after an hour of quite high-intensity cardio and conditioning work and general leaping around - so you might not need the same amount after a gentler class. Some people recommend chocolate milk as a post-class drink, and the evidence suggest that's fine too. However, I'm not a fan of processed foods and drinks, especially energy drinks, as I believe there is unnecessary sugar and salt in them. Also, they are usually highly packaged, so can be a bit wasteful. At my monthly 'Mind, Movement. Meditation' sessions, there is always time to eat and drink after the movement bit, and it's usually something worthy and filling! Here's a link to the recipe I used last Saturday (it's in the May 2016 blog collection).
The main thing is to look after your body and treat it respectfully.
Next week, I'll look at hydration and why it's so important. Until then, here's a picture of a beautiful peony in my garden!
Hi, I'm Joanna from Clean Well-Being.
|Fitness and well-being provider||
Clean Well-being ramblings