Fuelling Your Body Post-Workout

Feeding Your Body the ‘Right’ Food

Your diet and nutrition is always really important. You need to know what you’re putting into your body and the effect that this is having on your body and your progress. This is essential in day to day life but especially after a workout. Once you’ve been to the gym, burnt calories and built up a sweat, you need to refuel your body almost instantly with the best food and drink. This will help you make a positive impact on your fitness journey and reach your goals faster.

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The Importance of Nutrition

Regardless of your fitness goals, people tend to gravitate towards the gym to help them get there and that’s great! For weight loss, we’d recommend dedicating some of your gym sessions purely to cardio training on treadmills, stairclimbers or stationary bikes or following HiiT routines in our spacious fitness studios. For muscle growth and weight gain, we’d suggest working out in the free weight zones and using resistance machines.

At Xercise4Less, we’re proud to offer quality facilities to help you do this freely. However, all of your progress at the gym can be slowed down if you aren’t eating the best food to suit your goals. This is why it’s important to pay attention to your nutrition because this is what makes the biggest impact on your body. For weight loss, you need to be in calorie deficit. This means that you’re eating less calories than you’re burning. Weight loss is often associated with foods such as salads and vegetables but you don’t need to cut out any major food groups and eat food you don’t enjoy in order to lose weight. You can follow a balanced diet that consists of fats and carbs and still lose weight; as long as you’re in a deficit.

Similarly, with weight gain, your diet is incredibly important. You need to be in calorie surplus but with clean foods. Gaining weight needs to be doing correctly so try and avoid junk, fried foods where you can because although these are calorie-dense foods, they’re also high in saturated fats that you should avoid where you can no matter your fitness goals.

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What to Eat After Your Workout

Once you’ve smashed your gym session at Xercise4Less and are coming round into a period of recovery, you need to have a think about what you’re going to eat. We recommend eating within 30 minutes to an hour after your workout.

During a period of exercise, your body breaks down your muscles and uses a lot of energy to help you going throughout your session, so by consuming a healthy meal within an hour of your workout, you’ll notice a positive impact on your body. Protein and carbs should be high up on your recipe list after your workout.  Don’t forget to include some healthy fats in your meal too as they will help you to recovery quicker. Carbohydrates are great for muscle repair and growth so regardless of your fitness goals, you need to have a healthy amount of these in your diet, especially post-exercise. Lean protein is a great source of energy whether you’re focused on weight loss or weight gain; just be wary of your deficit or surplus.

Some good examples of things that you could eat after your gym session include:

  • Porridge with Fruit and a Protein Shake
  • Protein Pancakes with Berries and a Banana
  • Poached Eggs with Wholegrain Toast
  • Grilled Chicken, Sweet Potato or Rice and Avocado
  • Tuna Pasta with Avocado, Cucumber and Tomatoes
  • Wholegrain Wraps with Turkey/Chicken/Tofu/Quorn
  • Rice Cakes with Peanut Butter
  • Yoghurt with Fruit
  • Smoothies

These meals and snacks can help you replenish your body and cure that instant hunger that you’re guaranteed to feel once your workout is over. Whilst your food is super important, so is your drinking. You lose a vast amount of water as you sweat during your workout so try to drink a litre of water in the first 1-2 hours after your workout. This will keep you hydrated and prevent headaches and excess fatigue.

Re-Opening Xercise4Less Safely Soon

We’re really excited to re-open our doors and have all of our members back soon. When you’re a member of Xercise4less Gyms, you will be supported to become better and reach your fitness goals.  Our gym facilities are full of equipment as well as that help you shed excess weight or build up your strength. Not forgetting that we have exclusive Ladies Only Gym Zone to allow our female members to feel comfortable during their workout.

Once we re-open, we’ll be taking extra precautions throughout our clubs to help our members stay safe. This includes introducing additional cleaning and social distancing practices. If you’re wanting to restart your fitness journey following Covid-19, register your interest with Xercise4Less Gyms for our exclusive re-opening gym offers. You’ll have plenty of space to workout your way at any of our gym locations across the UK; in most cases we’re double the size of other high street gyms.

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