You’ve heard it time and again. At least 30 minutes of cardio per day is essential to keeping your body fit and your cardiovascular health in check. Ok, we’ve got it.
But do you feel bigger when you partake in regular sweat inducing exercise? I sure do. And now I know why.
Running and other strenuous activity makes your body feel under siege. This “attacked” feeling induces the body to hold onto water. So, essentially that bigger feeling is bloating. Ah yes, bloat rears its ugly head here too.
Of course, regular cardio also makes you feel stronger and more toned. Still, this excess puffiness is not exactly the look or feel we are going for.
Try these tips to reduce water retention post cardio workout.
Go for more protein, fewer carbs.
Protein encourages the body to rid excess fluids, while carbs can cause water fluid retention. Consume healthy protein in the form of nuts, beans and lean meats. As for carbs, opt for a smaller intake of whole grains eaten earlier in the day.
Eat potassium rich foods
Potassium helps to regulate bodily fluids and flush out excess. Bananas, cantaloupe, mangoes, spinach, tomatoes, nuts, and asparagus are all high in potassium.
Cut down on salt.
Some people are more susceptible to effects of salt than others. If you notice swelling after consuming salty foods, lay off the popcorn and pretzels. This should significantly cut down on fluid retention.
Up your fiber intake.
Fiber rich foods, like fruits and veggies, absorb fluids as the pass through the body. The Mayo Clinic recommends 38 g of fiber for men and 25 g for women daily. Over 50, men need 30 g of fiber per day, and women 21 g.
Drink more water.
You may already be holding onto excess water, but H20 keeps things moving. Your body is retaining fluid because it feels it is in crisis mode, giving it more will help. Trust us, 8 glasses a day is a good thing, even when you are bloated.
Related post: 5 Running Recovery Tips
[Image of woman running via Shutterstock]