| How to Stop Your Cuticle Skin from Peeling Posted: 03 Feb 2017 04:00 PM PST Dry, peeling cuticles can be quite painful and look unsightly. Luckily, this is one problem you can solve without too much time or effort - you just need to be prepared to give your hands a little TLC. EditMoisturizing Your Cuticles - Make a homemade cuticle cream. If you have the time, you can make a really effective cuticle cream at home using some hand cream and oils. Here's how:
- In the microwave, warm up a bowl of 1/3 cup hand cream, a few glugs of olive oil (or grape seed oil, if you have it), and 3-4 drops of lavender oil (found in the health food store) to a temperature that is warm but not too hot to touch.
- Apply a generous amount to each fingernail and gently massage into the nail, cuticle and surrounding skin, spending a minute or two on each. The cream is extremely good for your hands (and feet!) and will keep your cuticles soft.
- You can keep and re-warm this homemade cream for up to 3 days in your fridge if you store it in a dark glass bottle.
- Get a hot wax treatment. If you can afford it, investing in a hot wax treatment at your local nail salon can work wonders for hands, nails and cuticles.
- During a hot wax treatment, a special oily wax is melted down and applied to the hands and fingertips. Then you will be asked to wear a pair of plastic gloves and place your hands in a mitt.
- After 10 to 15 minutes, you will remove your hands from the mitt and the wax will be removed, leaving the skin of your hands and cuticles feeling soft and supple.[1]
- It is also possible to buy paraffin wax treatment kits online, which you can use yourself at home.
- Use petroleum jelly. If you're looking for a cheap yet effective option for moisturizing your cuticles, buy a tub of petroleum jelly and rub a generous amount into the cuticles every night before bed. Petroleum jelly will soften your cuticles and stop them from peeling, but it can be a little greasy for use throughout the day.
- Try essential oils. Essential oils can be helpful in moisturizing your cuticles, while also smelling great! Some of the most effective ones are jojoba oil and orange oil, while tea tree oil is great for clearing up any small infections.
- In a pinch, use some lip balm. If you're out and about and your cuticles are bothering you, have a look in your bag for a stick of lip balm and try rubbing a little on your cuticles. It should provide some temporary relief until you can get your hands on some hand cream.[2]
EditCaring For Your Cuticles - Soak your fingertips in hot water. Give your hands a soak in hot (not boiling) water or take a long bath. This will help to soften the cuticles and any loose skin. If you like, you can add a teaspoon of freshly-squeezed lemon juice or vinegar to the water. This will help to exfoliate any dead skin.
- Push back your cuticles with an orange stick. Once your cuticles have been softened, it should be easy to push them back using an orange stick.
- An orange stick is a small wooden or metal stick used to push back cuticles and clean under the nails. They can be purchased cheaply at the drug store or online.
- Use the flat end of the orange stick to push back the cuticle. Try to do this very gently - if you push too hard you might hurt yourself and make your cuticles worse!
- Push the cuticles back until you can see the white half-moon shape (called the lunula) at the bottom of each fingernail. Don't do this more than once or twice a month, as the cuticles are quite sensitive.
- Metal orange sticks need to be sterilized after each use, while wooden orange sticks should be thrown away.[3]
- Never cut your cuticles. Your cuticles are important - they protect your nail's growth matrix (the part the nails grow from) by preventing any dirt or bacteria from entering. As a result, you should refrain from cutting your cuticles and switch to pushing them back instead.
- Cutting your cuticles removes this protective layer and exposes your nails to infection. It also makes the skin of the cuticles harder and more prone to splitting and peeling.
- Don't worry about your cuticles growing back faster once you stop cutting them - this is a myth. Their rate of growth will remain the same even if you stop cutting.[1]
- Regularly moisturize your cuticles. Regularly moisturizing your cuticles is one of the most important steps in stopping your cuticles from peeling. You should moisturize them at least twice a day - once in the morning and once at night.
- Don't forget that your cuticles are made out of skin (despite their thicker texture), and all skin needs to be moisturized in order to stay hydrated and prevent peeling and flaking.
- During the day you can use a moisturizing hand lotion which soaks in quickly and doesn't leave your hands feeling greasy. At night, however, you should use a thicker cream or cuticle ointment for more intense hydration.
- After you moisturize your hands and cuticles at night, it is a good idea to wear a pair of cotton or wool gloves to bed. This prevents the cream or ointment from rubbing off on the bed sheets, while the extra heat will help your skin to really absorb the moisturizer. You will wake up in the morning with really soft hands and cuticles!
- If your cuticles are cracked and painful, use a topical antibacterial ointment. If the skin around your fingernails feels cracked and irritated, you may have a small infection. If this is the case, you will need to clear up the infection before your cuticles can start to heal.
- You can do this by applying a generous layer of topical antibacterial ointment (such as Neosporin) to the cuticles.
- Once you have applied the antibacterial ointment (which is more effective than the cream version), you should wrap a band-aid around each affected nail.
- Leave the band-aid on overnight and in the morning you will find your cuticles looking and feeling a lot better![2]
- Know when to consult a doctor. If your cuticles are painful, have pus or swelling, or develop red spots, you may have an infection called paronychia. If you suspect this could be the case, see your doctor as soon as possible as you may require a course of antibiotics to clear the infection.
EditPreventing Dry Cuticles - Protect your hands from cold weather. Cold weather can be very drying to your hands, causing cuticles to crack and peel.
- Therefore, it is important to pay special attention to protecting your hands in wintertime, or whenever you are experiencing very cold weather.
- Always wear gloves when you are outdoors and remember to carry a small hand cream in your purse that you can apply at regular intervals.
- Keep your fingers away from your mouth. People who tend to bite their nails or nibble at their cuticles are much more likely to develop dry, peeling skin around their fingers than those who don't.
- You are also at risk of developing an infection, as your mouth contains bacteria which can easily transfer to your nails. Saliva also contains enzymes which break down the skin, leading to further dryness.
- Therefore one of the most effective measures you can take to prevent dry, peeling cuticles is to stop biting and keep your hands away from your mouth.
- To help you, you can purchase special foul-tasting ointments for your nails. They make your fingers taste so bad that you'll think twice before biting again!
- Avoid drying agents. Having dry hands can accelerate the cracking and peeling of cuticles, so make sure to protect them from any unnecessary exposure to drying agents.
- Frequently washing the dishes in hot, soapy water can be very drying for your hands, so protect them by wearing rubber gloves every time you do the washing up.
- If you don't like wearing the gloves, then at least invest in a more moisturizing dish soap designed to hydrate hands as you wash.
- Steer clear of acetone-based nail polish removers, as these sap moisture from your nails like nobody's business. You should also try to keep hand washing to a minimum, as frequent washing removes important natural oils from the surface of the skin and nails.
- Choose your manicurists carefully. Be careful when choosing a nail technician for your manicures and pedicures, as a poorly executed manicure can do more harm than good.
- Some nail technicians can be very rough with your nails and cuticles, which can result in peeling, cracking and soreness.
- If your nail technician tries to cut your cuticles, or tries to push your cuticles back too far, politely ask her to stop. They're your nails, so you get to decide what happens to them.
- If your nail technician cuts your cuticles and you end up with soreness or an infection, this could be the result of improperly sterilized equipment. If this happens, you should consider switching to a different nail salon.
- Look for changes in the condition of the nails. Bumps, white lines, and nails that become very thick suddenly are all indicators of health problems, some more serious than others.
- A lot of people don't know the importance of nail care. Besides keeping up appearances, nails are major health indicators. Consult a physician if you're unsure if your nails' condition is normal or if it may be an indication of other problems.
- Don't smoke cigarettes. They dry out your entire body, most noticeably the skin.
- You also have to be extra careful and clean of your cuticles.
- Never bite your nails or cuticles, as this can lead to serious harm.
- Coconut oil works well.
- Never remove the cuticles completely or allow somebody to remove them completely. You may still find nail techs in salons who will pull out the snipping utensils, or the scissors and start hacking away at your cuticle. This is a huge no-no! Good techs should know better, and you should never let anyone cut all your cuticles away. Cuticles should only be pushed back after a five-minute soak in hot water. Then, any loose (and white) dead skin can be snipped at, but the whole cuticle should never be totally removed. If this happens, and you feel your nails swelling, red, or painful, you may have received an infection from dirty implements. Cutting of the cuticles is unhygienic. It is also why your cuticles split in the first place.
- Make sure you really investigate the salons where you go get your nails done. Be a service savvy client. Ask how implements are cleaned.
EditRelated wikiHows EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Gain an Autistic Child's Trust Posted: 03 Feb 2017 08:00 AM PST Some autistic children are more withdrawn than others. While some autistic kids are very trusting and open towards people, others are shy or nervous. Some have trust issues. With a careful and sensitive approach, you can gain the trust of a child who finds it hard to trust others. EditIdentifying Barriers to Trust - Consider if the child has been mistreated in the past. Some autistic children have faced severe bullying or abuse (including therapy abuse) that may make it difficult for them to trust other people.
- A child who doesn't feel safe is unlikely to be trusting.
- A child who was harmed physically or emotionally by adults, or whose requests for help were ignored by adults, may not trust adults.
- Look at the child's communication skills. If the child isn't able to reliably express their needs, then it's less likely that their needs will be met. When adults don't meet a child's needs, the child struggles to trust them. If a child can't speak or use AAC reliably, helping them learn to do so is crucial.[1]
- If the child can only use a very limited type of AAC (such as PECS or buttons to press), a therapist should be helping them expand their repertoire so they can learn to express more complex thoughts.
- Consider ways you may have misbehaved in the past. If you have interacted with the child before, and they don't seem to like you, it could be because you did something that was rude or inconsiderate.
- Did you force hugs, kisses, or eye contact?
- Did you respect their need for quiet time when they got overwhelmed?
- Did you trick them?
- Did you treat them with respect?
- Did you coerce or lie to them?
- Consider whether you could be scary to the child. Adults can be large and scary, especially if they are unpredictable or loud. Do your best to stay calm and consistent when you interact with the child.
- Unexpected sensory input, such as touch from behind or a sudden shout, can be scary to an autistic person.
- Many autistic people find it scary to look into someone else's eyes. Don't try to make eye contact, and consider wearing sunglasses so that they don't need to worry about your eyes at all.
- Look at the environment. If a child is hypersensitive to sounds, light, et cetera, then a busy environment may be uncomfortable and distracting to them. If the surroundings are upsetting, then they can't relax enough to interact well. This isn't an issue of trust, but discomfort.
- A quiet, low-key environment is good for a hypersensitive autistic child. When they aren't startled or distracted, they may be able to open up better.
- Ask the child's family members and loved ones, if you can. They may have insight regarding why the child is shy or withdrawn. They can also tell you what scares or upsets the child, so you know to avoid doing these things.
- If you are going to be doing activities with the child, you can also ask the family about the child's favorite things, to give you ideas.
EditBeing Trustworthy and Predictable - Recognize that trust needs to be earned, especially if a child has been hurt before.[2] You can't expect to be trusted if you don't make a habit of being trustworthy. Don't expect the child to immediately love you. Continue being trustworthy and persistent.[3]
- Different children take different lengths of time to warm up to someone. Don't give up on them. Keep showing that you care.
- Don't take it personally if the child doesn't trust you yet.[4]
- Stay calm, consistent, and predictable. Do your best to keep things pleasant and low-key. Shouting and mood swings can be frightening to an autistic child.[5]
- Keep the rules consistent, and follow through each time.[6] For example, it's confusing if sometimes you let them watch TV after 7 pm but other times you scold them.
- Phrase demands as demands, not as requests.[7] This can confuse the child, and make them think that they are not ever allowed to say no to requests.[8] If you're making a request, phrase it like a request.
- Be mindful of the noise you make, especially if the child is hypersensitive. Do your best to avoid making sudden or loud noises. If you need to do something loud, warn the child first. For example, "I'm going to get some ice from the ice machine. You might want to cover your ears."
- Be honest and keep your word. Autistic children focus on the literal meaning of your words, and this might be the only thing they can use to judge your intentions.[9]
- Don't make promises you can't keep. If you aren't sure if you can do something, say "I'll do my best to..." or "I want to..." This keeps a level of uncertainty for unplanned contingencies, such as you getting too sick to visit or you being late due to a traffic jam.
- If you say "We're leaving in 5 minutes," that means literally five minutes. Get out your watch.
- Be fair. Treat the autistic child with the same love and respect that you give their peers. Showing favoritism, or being strict with the autistic child and lenient with other children, may make the child feel rejected and they may no longer trust you.
- Don't make the child follow rules that other kids can get away with breaking.[10]
- Consider how much time you spend praising the child, and how much time you spend correcting or criticizing them. Are you supporting their self esteem, or only tearing them down?
- Make your emotions clear. Autistic children may have difficulty reading tone of voice and body language, so they may struggle to figure out how you feel. It can help to verbalize how you're feeling.[11]
- For example, "I'm not mad at you, just frustrated about the delay. I know it's not your fault."
- Avoid sarcasm, as many autistic children don't understand it.
- Match your body language and emotions. If there's a mismatch, explain how you really feel, so that they don't get confused.
- Take a break if you're experiencing strong emotions. Autistic children can be easily frightened,[12] and they might be afraid if they see an angry, scared, or frustrated adult. You can making the situation less scary by taking a break, and coming back when you are able to express yourself more calmly.
- Tell the child what you're doing: "I'm having a hard time right now, so I'm going to take a minute or two of quiet time to calm down. Then I'll come back."
EditInteracting Positively - Show them how much you care about them. You might know that you love the child, but that doesn't mean that the child knows it. Show your love for them in your words and actions.[13]
- Use multiple ways to show love: words, actions, affection, spending time together, et cetera.[14]
- Presume competence. Act with the assumption that the child is a good person who wants to do their best and make other people proud of them. This helps the child feel supported, and encourages them to rise to meet your expectations.
- If a child is nonverbal and has no AAC, assume that they can hear and understand you, even if they don't look at you. Talk to them, and notice if they give a response in their body language. Nonverbal children can still be incredibly communicative, especially if you encourage them.
- Respect their boundaries. Autistic children also need personal space, and need to be able to decline hugs, kisses, hand-holding, and other forms of touch. For example, instead of grabbing them and hugging them, ask if they want a hug, or spread your arms to signal an invitation to hug.
- Some types of touch may be unpleasant or painful to an autistic child, especially if they are overwhelmed. If they seem unwilling to be touched right now, take that very seriously.
- Give an alternate suggestion if you or someone else wants touch. For example, maybe the child can't handle hugs right now, but they can give high-fives or fist bumps. Ask if the child would like to do that instead. (Don't make it a big deal if they say no to that too.)
- Respect the child's desire not to interact sometimes. The child won't always want to spend time with you, especially if they are overwhelmed or stressed. If so, let them have quiet time. They'll notice if you respect their boundaries, and will be more likely to trust you in the future.
- Don't make the child play with children that they don't like.[15] It's better to play alone than to play with fake friends or people who mistreat you when the adults turn their backs.
- Be upfront about plans and facts. Tell the child what is going to happen, and stick to your word. Don't make arrangements behind their back.[16] If there is a sudden change of plans, be clear about it, and validate the child's feelings.
- Avoid sugarcoating the truth. Instead, break it gently.
- If there is something you absolutely cannot tell them, explain why.
- Engage their special interests. Autistic people love to talk about and do things related to their special interests. Ask about them, and show genuine interest. Their special interests can be a good topic for conversations, activities, and gifts.
- If a girl loves cars, you could get out toy cars for her, so she can spin the wheels and line them up with you.
- A boy who loves cooking might enjoy baking cookies with you.
- A child who writes might love it if you ask them what they're working on.
- Listen closely. Put down your phone, stop worrying about other things, and don't focus on what you want the child to do. Instead, pay close attention to what the child is telling you (whether they're using spoken words, AAC, or behavior).
- Work on validating their feelings more often.
- Listen before you open your mouth. Avoid pressing your own agenda; instead, listen to the full story before speaking.[17]
- Be kind when they mess up. Practice patience and understanding. Autistic children can be especially sensitive to criticism, so it's important to provide reassurance and clear direction instead of scolding.
- Being gentle can reassure the child that they're allowed to make mistakes, and that messing up doesn't make them a bad person. Say this out loud if you think they're confused.
- Embrace their individuality. Each child is different, and autistic children especially have many quirks. Embrace their uniqueness, including their autistic traits. After all, autism is a part of them.
- Let the child make choices related to self-expression, such as wardrobe, bedroom decor, et cetera.
- Don't demand that they hide their autism or pretend to be "normal." Let them do what works best for them.[18][19]
- Assume that any stims or repetitive motions are important, even if you don't understand them.[20]
- Make good memories together. Keep being positive, encouraging the child, and doing fun things together.
- Remind the child of fun things that happened. "Remember when we went down to the lake and caught dragonflies?" "Remember the silly books we read last weekend? Would you like to read with me more today?"
EditHandling Problems You may experience various problems when spending time with the child, from sensory-unfriendly environments to miscommunication to meltdowns. - Believe them if they say something is wrong. An autistic child might have a different perception of the world: a light is too bright, a big party is scary and not fun, the sound of Dad unloading the dishwasher must be what hell is like. If they say that something is upsetting, believe them.[21]
- If children's fears are minimized or ignored, they stop trusting their caregivers to protect them from harmful things.[22]
- Don't say "it's not a big deal" or "it's easy." Instead, acknowledge that it's difficult and help the child deal with it.[23][24]
- Be patient and respectful about unusual speech. It's okay to ask for clarification, or admit that you don't understand. Tell them that you care about what they're saying, and are having a hard time understanding.[25] Ask them to repeat it more slowly, write it down, use AAC, et cetera so that you can understand.
- Sometimes, an autistic person will repeat a phrase because they are trying to tell you something, but don't know how to phrase it. Ask questions to help figure out what they mean.[26]
- Odd phrasing often means they're struggling to find words. Ask questions to help figure out what they are really trying to say.[27]
- If you smile and nod, the child can usually tell that you aren't truly listening.
- Protect them, even if it looks different from how you'd protect a non-autistic child. This might mean stopping Auntie when she wants to plant a wet kiss on the autistic child's cheek, or taking the child away from a noisy room.[28] If they find something unpleasant, believe them, and show that you care by helping protect them from it.
- Be patient and understanding. When interacting with each other, the two of you might experience problems like miscommunication or disagreement. If you stay friendly and caring towards the child, they'll be more likely to trust you in the difficult moments.
- Sit with them or disengage if you don't know what to do. If a child is having a crisis, and you aren't sure how to respond, don't try to guess what to do.
- Ask someone who knows the child better if you don't know how to do something. It's okay to get help if you're uncertain.
- Never forcefully grab or pin down a panicked child. It will only make them even more panicked, and they may hit or kick you in an attempt to free themselves.
- Apologize if you mess up. If you upset the child or mishandle a situation, say that you're sorry and you didn't mean it. This reassures the child that you still care about and respect them.
- Keep secrets, if you are told any. For example, if the child says that they're scared of bugs but they don't want other people to know, don't tell other people.[29] If you think you need to share something, talk to the child first.
- A child who shows signs of trust issues should be taken to a professional for help.[30]
EditRelated wikiHows EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Eat After a Workout Posted: 03 Feb 2017 12:00 AM PST Before working out, your body needs fuel, mainly carbohydrates, for energy. Since exercising weakens muscle and puts extra stress on bones, your body needs fuel after a workout, too, in order to replenish and repair. Getting the proper nutrition after working out will help lessen stress injuries, restore energy, and leave you in a peak state for physical performance.[1] Once you understand what to eat and when to eat it to maximize the benefits of your workout, you can implement a plan that will work for you. EditCalculating Your Daily Calorie Intake - Find your basic metabolic rate (BMR). Your BMR is what you use to calculate your calorie intake. It is based on your age, height, weight, and gender. Most calorie calculators use the Harris-Benedict equation to determine how many calories you should be eating every day.[2]
- If you are a man, your BMR is equal to: 65 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
- If you're a woman, your BMR is equal to: 655 + (4.3 x weight in pounds) + (4.3 x height in inches) – (4.7 x age in years)
- Determine how active you are on a weekly basis. Calorie calculators also factor in your level of activity. If you are very active, for example, with hard exercise almost every day of the week, you may need to consume more calories than if you lead a more sedentary lifestyle, where you do little to no activity. The five different levels of activity are:[3]
- Sedentary: You have a desk job where you sit all day long and do little to no exercise every week.
- Lightly active: You do light exercise or play sports, one to three days a week.
- Moderately active: You do moderate exercise or play sports, three to five days a week.
- Very active: You do hard, intense exercise or play sports, six to seven days a week.
- Extremely active: You do intense daily exercise or sports twice a day, and have a physical labor job or are doing a training camp for football or another contact sport.
- Use your BMR and your fitness goals to determine your calorie intake. You can put all of the above information in calorie counting tool that will estimate your required calories per a day, based on your BMR, available here. Once you have your estimated calorie intake, consider how you will reduce or increase your calorie intake per a day based on your fitness goals.[4]
- If you are trying to lose weight, reduce your estimated calorie intake by 500 per a day. Balance your fitness plan by eating 250 calories less a day and exercising enough to burn 250 calories. For example, walking or running 2.5 miles a day. When planning your meals, cut back on portion sizes to reduce the amount of calories you consume by 250.
- If you are trying to gain weight, eat 500 calories more per day and limit your cardio exercises. Focus on strength training, involving free weights, to add lean muscle mass. You should also be eating at least 1 gram per pound of body weight of protein and get plenty of rest to recover after your workouts.
- Always start by reducing or increasing your calorie intake a little at a time, no more than 500 calories either way. This will prevent your body from going into shock and ensure you are consuming enough calories to allow your body to function.[5]
EditPlanning Your Meals - Create a workout diet based on your calorie intake. Use your estimated BMR, minus or plus 500 calories based on your fitness goals, to create meals for breakfast, lunch, and dinner, as well as post workout meals. Always eat at least three meals a day, and balance out the protein, vegetables, and healthy fats on your plate to maintain a healthy diet.
 - For example, you might be a 28 year old female who weighs 140 pounds and is very active. You do intense exercise seven days a week, with one hour at the gym every other day and recreational soccer two days a week. Your estimated calorie intake, based on your BMR, is around 2,050 a day. If you are looking to lose weight, you would remove 500 calories by subtracting 250 calories from your daily intake and burning 250 more calories during your exercise routine. You would now consume 1,800 calories a day and add more exercise to your existing routine to burn 250 extra calories.
- You could break down your 1,800 calories a day further into each meal, so 600 per a meal (600 x 3) or you could allot more calories for lunch and dinner and less calories for breakfast (500 for breakfast, 650 for lunch or your post-workout meal, and 650 for dinner).
- Be sure that you are not putting too many calories after your workout. You need to make sure that you have enough calories left for the rest of your day.
- Make post-workout meals that are high in protein and carbohydrates. You should eat a meal that balances protein and carbohydrates within two hours of your workout. If you are training as an athlete and are doing a weight training workout, you should eat a meal high in nutrient rich carbs right after you have finished your workout. Your body is in recovery mode after a workout and this will help your body recover and will improve your muscle strength. Possible post workout meals include:[6][7]
 - Greek yogurt with fruit like blueberries or raspberries: This meal is full of protein and low on calories, so you won't risk going over your daily calorie intake per a day.
- A peanut butter and banana sandwich: This easy meal is great for recovering after a workout, as it's packed with carbs and is easy to digest.
- Tuna and crackers: A handful of whole grain crackers with a can of yellowfin tuna makes a great protein-rich post-workout meal that only 300 calories.
- Low-fat chocolate milk and crackers: Chocolate milk is a great source of protein and carbs, as well as water to replace the fluids you lost during your workout, plus calcium, and sugar. These ingredients will help you recover quickly from your workout. The crackers will give your body some extra carbs that are not too heavy or fattening and will help your body digest the nutrients from the chocolate milk.
- Grilled chicken with brown rice or vegetables: This is a nutrient-rich meal that contains protein and carbohydrates, but won't make you feel bloated. The vegetables are also good for your overall health and are good sides to protein-rich grilled chicken.
- Whole wheat pasta with meatballs: This is another high-protein meal that won't lead to indigestion or bloating. Make the meatballs with lean beef or chicken to keep the protein from getting too fatty.
- Avoid foods high in fats and empty calories. Skip the french fries, cheeseburgers, chili-dogs, and pizza, as they will add fat to your body's fat stores and slow down your digestion.[8] While fats do sustain energy, they are less effective when eaten before and after workouts. This is due to the fact that they tend to be high calorie and prevent the body from tapping into it's own fat stores for energy.
- You should also skip salty snacks like pretzels and chips, as they can lower your levels of potassium. Potassium is an electrolyte and and essential mineral that helps your cells function. Don't deplete your potassium levels with salty snacks, as your body needs to try to replenish as many electrolytes as possible post-workout.
- Though it may seem like raw vegetables are good for post workout recovery, they are lacking in enough nutrients to give you the protein and carbs you need. If you have raw veggies, eat them with a protein source like hummus, a yogurt dip, or a nut butter.
- Milk chocolate bars and pastries should also be avoided, as they are full of empty calories that will not speed up your body's recovery. You may feel a burst of energy after eating a milk chocolate bar, but this will soon fade and your body will crave more substantial sources of protein.
- Use supplements after a bodybuilding workout. Supplements such as creatine can help your body recover from an intense body building workout, especially if you are doing high-intensity weight training.[9] These supplements (about 5 grams) can be dissolved into water and consumed right after your workout.[10]
- Studies have shown that consuming creatine after your workout can increase your muscle strength and reduce the fat stores in your body.
- Protein shakes are a great way to consume a high amount of protein quickly after a workout.
- Drink water instead of sports drinks. Drinking lots of water post-workout will help your body recover and stay hydrated. You should only have sports drinks if your workout required you to sweat out a lot of electrolytes or you are doing intense training for more than 60 minutes. Water, coupled with a banana for potassium, is the best option for quenching your thirst and replenishing the electrolytes you released through your sweat.[11]
- Downing sugary fruit drinks or soda after a workout can slow down your metabolism and cause you to gain weight, not lose it.
- Continue with your workout diet for the rest of the day. Maintain your estimated calorie intake by following your workout meal plan. Try to have a post-workout meal that fits within your calorie breakdown for the day. Avoid overeating after working out or indulging in cheat foods, as this can lead to poor recovery, low energy, and possible weight gain.
EditRelated wikiHows EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
No comments:
Post a Comment