How to supplement nutrition after exercise?

(Source: Fujian Provincial Sports Bureau)

Yuan: How to supplement nutrition after exercise?

After a harsh training or competition, the exercise diet guide recommends drinking plenty of drinks or eating bananas

Restoring nutrition after exercise has become a science that combines carbohydrates, proteins, beverages, and electrolytes to remember three "R's":

Refueled: Replenishes the fuel

● Re-hydrated : Replenishes the lost water from the body

Rebuild : Provides the necessary nutrients to repair and rebuild muscle tissue

The amount and proportion of nutrients will vary from athlete to athlete, taking into account age, gender, body size, physical condition, duration, content of the exercise and environmental factors (such as temperature and altitude

15 to 60 minutes: 15 to 60 minutes after training or competition, you should start ingesting recovery nutrients

600-700 ml: During exercise, for every pound of weight that the body loses, you have to make up 600-700 ml of liquid.

2:1: Carbohydrates: Proteins should be at least 2:1 (depending on training intensity and duration)

First R: Compound Fuel (REFUEL)

The first R of recovery means refuel and starts with carbohydrates

Liver sugar recovery is the most important thing

How much carbohydrate do you want to consume? After training, consume carbohydrates

The second: rebuild

The second R in the recovery procedure stands for Rebuild and starts

After recovery after endurance-type exercise, protein paired with carbohydrates looks like the best combination

The amount of protein required after training is often overestimated

You can get protein from food, but research has found that certain types of protein have more beneficial properties

It is important to regularly change your protein source to avoid the development of underlying protein intolerance
.
The combination of each 35 grams of carbohydrates and 6 to 9 grams of essential amino acids has been shown to greatly stimulate protein synthesis
.

To create the best nutritional supplement after training, choose a combination of carbohydrates and proteins, which can be essential amino acids
from food, whey protein, casein, and/or soy, or in pure elemental form.
Many experts agree that athletes need higher protein than the average person and make sure it is part of a post-workout nutritional supplement (meals/snacks/nutritional supplements
).

For those who want to combine carbohydrates and proteins, the surprising and common beverage chocolate milk may be an option
for restoring replenishment.
The International Journal of Sports Nutrition and Exercise Metabolism reports that drinking chocolate milk after a short period of high-intensity training allows you to train longer and more explosively
in the second round of training than drinking sports drinks.

In addition to the ideal combination of carbohydrates and proteins, flavored milk contains 7 essential nutrients that are important for athletes' health, including calcium
.
In addition, a recent study published in the journal of the International Sports Nutrition Society showed that grain-free milk, like commercially available sports drinks, has a good effect
on muscle recovery after initiating exercise.

The third R: rehydrate

The step is simple, recovering fluids and electrolytes from sweat
.
How do you know you're not having enough water in your body? Monitoring the amount and color of urine is one way
.
If a large amount of light-colored urine is excreted, it may indicate that the body is full
of water.
If you urinate in small amounts and the color is dark, you may be dehydrated
.

The second way is to track weight
before and after exercise.
After exercise, your weight is lighter than before exercise, which means that you do not consume the water you need during exercise
.
Your goal is to match your pre-workout weight as much as possible, or to prevent water loss of more than 2%
of your body weight.

How do I replenish my water? You can refer to the following options:

1, water (should be your first choice)

2.
Natural energy-free beverages, such as tea-brewed unsweetened green tea, red and white tea

3.
Moderate 100% fruit juice

4.
Rich in water (watermelon, grapes, soup, vitamins, potassium)

Sweat loses more than just water
.
The body needs minerals (electrolytes) such as potassium and sodium to maintain normal function, which can easily be replenished
from food and fluids.
If someone has cramps, it's often related
to the loss of sodium.
Foods with a high sodium content include yogurt, pizza, pasta, pretzels, biscuits and soups, but sprinkling salt on foods can achieve the same effect
.

Source: Fujian Sports

Editor: Li Yi

First Instance: Lin Hanzhi Second Instance: Xu Hui Third Instance: Kang Chenglin

Love sports and be healthier

Responsible Editor: