Here's what happens if you don't eat after a workout.
Dietary attitudes that encourage restrictions can be destructive, hindering your ability to realize your potential in exercising and achieving your goals, regardless of whether they include weight loss, athletic performance, muscle building, or general health.
However, there are times when you'd better avoid eating after a workout. If you are not sure, contact a nutritionist who specializes in sports nutrition.
Why is Post-workout Fuel Important
During exercise, your body uses energy reserves, including glycogen, a stored form of carbohydrates that your body uses as "fuel". Glycogen is especially used for intense, short bursts of activity. During strength training, it is released from the muscles and liver.
Once glycogen is used, the body relies on stored fats for fuel and, eventually, protein. Although protein is less commonly used for energy production, it is still needed for tissue repair after exercise. Replenishing glycogen stores while consuming enough protein to restore muscle is the best option after a workout.
Fatty acids, antioxidants, vitamins and minerals are also important for post-workout recovery; they can suppress inflammation and soreness after exercise, as well as repair tissues.
What happens if you don't eat after a workout
It is permissible not to eat immediately after training. Nothing harmful will happen because of skipping a meal after a workout. However, constantly refusing to eat after a workout or restricting food intake during the rest of the day can have increasingly adverse consequences.
Poor weight management
If your goal is to lose weight, you will probably start to feel unable to work, which will lead to reduced productivity and overall calorie consumption. This can lead to a halt in weight loss and adverse side effects such as fatigue, fog in the head and a bad mood.
To maintain weight, you may also feel tired and experience the effects of a decreased metabolism. This can lead to repeated weight gain if you have previously been on a weight loss diet.
Weight loss is not ideal for many people, and is not an indicator of health. Health is much more complicated than the number on the scales. Eating enough nutrients will support a healthy weight and other aspects of health better than a calorie deficit.
Muscle breakdown
Eating after a workout is ideal for restoring and building muscle mass or for maintaining muscle mass when calories are scarce. If you don't eat protein and carbohydrates after a workout, you may be missing out on some benefits that can only be obtained in the post-workout period.
After training, your body is ready to absorb protein, thanks to your body's response to insulin and available protein, your muscles can absorb amino acids especially effectively to restore and stimulate muscle growth.
However, if you prefer not to eat soon after training, you can still benefit from a full meal some time after training, even if it happens after a couple of hours. However, if muscle building is especially important for you, a post-workout protein-carbohydrate cocktail or meal is best consumed within an hour after training.
Reduced performance in the future
If you don't eat right after training, it can affect your future athletic performance. For example, if you experience soreness and muscle breakdown with inflammation, you will probably need more time to recover without proper nutrition after a workout.
In addition, after cardio and endurance exercises, glycogen reserves are depleted in your body, and without their full replenishment, you may be too tired to exercise optimally during the next workout.
Why People can Skip Meals after a workout
Some people may skip a meal after a workout because they are not hungry. Physical exercise dulls the feeling of hunger in most people, which leads to a lack of desire to eat after exercise.
Think about a post-workout cocktail if you find it difficult to eat well after a workout. You can make it at home using whole foods or protein powder and other healthy ingredients. Focus primarily on proteins and carbohydrates. Fats and fiber can slow down digestion, reducing the effectiveness of post-workout nutrition strategies.
If you rely on cocktails to recover after a workout, don't forget to fortify yourself with a full meal in a couple of hours. In this meal, include healthy fats, proteins and complex carbohydrates with lots of fiber.
Light snacks after a workout
Focusing on simple carbohydrates and protein is best for muscle recovery right after a workout.
White rice and chicken breast
Plain low-fat Greek yogurt with mango
Flakes with high-protein milk
Tuna mixed with Greek yogurt on toast
Dry whey protein mixed with milk and banana
When you're ready for a full meal, fuel up with complex carbohydrates such as oatmeal, brown rice, or wholegrain bread. Combine carbohydrates with proteins, such as chicken breast with skin, tofu or salmon, as well as plenty of vegetables and healthy fats, including olive oil, walnuts, cheese and fatty dairy products.
Result
It is not necessary to eat immediately after a workout, and for some it may be too difficult because of a dulled sense of hunger. However, there are times, for example, during the muscle building phase, when carbohydrates and protein after training are vital for achieving the best results.
If you don't eat after a workout, be sure to eat a full meal within a couple of hours. Include complex carbohydrates, proteins and healthy fats in this meal, and also be sure to eat a lot of fruits and vegetables to get micronutrients that accelerate recovery.
