8 foods you should never eat after a workout

One of the key pieces of advice you'll get from personal trainers and nutritionists alike is to refuel after a workout. You deplete your body of energy with exercise and your muscles take a hit, so it's important to repair and replenish with food within the hour.

1. Sugary post-workout shakes

"A protein smoothie is one of my favourite post-workout meals because it can quickly nourish the body after an intense workout or weights session," explains Amy. "However, not all protein powders are created equal. Watch out for sugar-laden protein powders or worse, artificially sweetened shakes which may also include fillers, chemicals and bulking agents.

2. Processed energy bars

"While some energy bars can be a convenient option for those busy days, avoid ultra-processed energy bars with lengthy ingredients lists," advises Amy. "A good rule of thumb is that if you don’t recognise an ingredient, your body won’t either."

3. Low-carb meals

While protein is widely recognised as a post-workout essential, did you also know that carbohydrates are a vital part of post-workout recovery and nourishment? The reason being, Amy explains: "Your body taps into its glycogen stores during exercise and eating carbohydrates in your post-workout meal helps to restore them."

4. Sports drinks

You might think you look the part, clutching an isotonic drink while power walking in your leggings, but Amy doesn't necessarily advise sports drinks for after an everyday workout. "Unless you are a professional athlete running marathons, I’d recommend avoiding sports drinks as they are often extremely high in sugar, sweeteners or chemicals.

5. Salty processed foods

"Craving salty food after exercise is common, as we often lose water and potassium through sweating," Amy says. But instead of reaching for the crisps, "opting for a snack such as a banana is a great option for replenishing potassium levels."

6. Fried foods

This is more of an obvious one, but the health coach recommends avoiding deep-fried fast foods because "they contain little health benefit and can often contain harmful trans-fats."

7. Caffeine

"Caffeinated beverages such as coffee can be a beneficial energy boost prior to a workout and may even enhance performance. While I don’t believe caffeine is harmful, I personally avoid coffee immediately after a workout," says the nutritional expert. "I find caffeine can dehydrate my body, so I stick to water in order to rehydrate after exercise.

8. Eating nothing

You might not always feel particularly ravenous after exercising, but Amy urges you not to skip your post-workout meal. "It’s so important to nourish your body after exercise and it’s the ideal time to eat. Your body needs replenishment after all the hard work it has done, so it’s really important not to skip your meal after you work out," she says.

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