There are many benefits to exercise, which not only increases muscle strength, but also improves blood pressure and blood lipids, strengthens immune ability, and prevents bone relaxation. According to the recommendations of the Ministry of Health an...
There are many benefits to exercise, which not only increases muscle strength, but also improves blood pressure and blood lipids, strengthens immune ability, and prevents bone relaxation.
According to the recommendations of the Ministry of Health and Welfare, it is best for adults to perform moderate-strength exercises of more than 150 minutes per week (such as brisk walking, riding and driving). However, in addition to regular sports, to have good sports results, you must first know how to eat!
So today let [PrimePlus Health Designer] brand nutritionist Sean discuss with you the most suitable nutrients for eating after exercise!
【Health Knowledge Plus Plan Highlights】-3 Nutrients to Improve Post-Sports ResultsWhen exercising, the body's muscles will consume energy and cause some slight damage and reorganization due to repeated replenishment of nutrients at this time, the muscles will experience fatigue, affecting the next sports performance.
If you can supplement balanced and appropriate nutrition after exercise, it can help reduce fatigue, increase muscle mass to increase the basic yield rate, and further reduce fat accumulation! Next, let’s see which nutrients are most suitable for replenishment after exercise!
1. Carbohydrates (saccharides) The most common carbohydrates are actually very important nutrient supplements after exercise! Many people have heard this saying: "After exercise, because the body's absorption capacity has improved, you cannot eat carbohydrates, otherwise you will be fatter!" But in fact, the opposite is true! The liver sugar stored in the muscle is composed of carbohydrates and is consumed during exercise. Therefore, if you can take appropriate carbohydrate foods in time after exercise, it can help muscles to replenish the liver sugar lost, reduce the occurrence of fatigue, and reduce muscle loss, increase muscle mass and increase the rate of elimination, which will not easily gain weight. The rice, whole rice toast, banana &hellip, etc. we usually eat are carbohydrates, which are very suitable for eating within 30 minutes after exercise. In terms of portion size, it is recommended to be about the amount of a small bowl of rice or a slice of toast.
2. Protein is essential to strengthening muscles and reducing fat! Our muscle tissue is composed of protein. After exercise, it can help repair the damaged muscle tissue and synthesize new muscles. Milk, soybean or chicken brisket are all very high-quality protein sources. The study also found that after exercise, the best effect is supplemented with a ratio of sugar type: protein = 3:1! For example, sweet potatoes with sugar-free beans, or a banana with a glass of milk, are all very good choices.
3. Omega-3 fatty acids Omega-3 fatty acids (simplely Omega-3) are a little secret recipe recommended by nutritionist Sean! Many people think that the "iron legs" will be hurt the next day after exercise because of lactate accumulation, but in fact this is a sports myth that is often seen! First of all, it is correct that the hepatic acid product of liver sugar in the muscle is lactic acid, but it is not the main cause of long-term soreness. The real cause of long-term soreness in the muscle is - "inflammatory reaction". Although the exercise process will damage the muscle organization, it will also stimulate it to regenerate stronger muscles. This process will produce an inflammation reaction, causing the phenomenon of "iron legs" that hurts. Omega-3 has excellent anti-inflammatory ability, which can effectively help fight inflammation and reduce the discomfort after exercise. If you want efficient ingestion, Sean recommends choosing Omega-3-rich foods or fish oil health foods to restore your body to more efficiently after exercise.
After reading today's article, do you have any more knowledge about nutritional supplements after sports? These supplementary principles may not be able to make everyone "super strong" like a pick or bodybuilding athlete, but they can all help recover after most exercises! Only by having the right view and correct diet supplements can you achieve the best results after exercise and achieve twice the result with half the effort!
