After exercise, our body mainly needs protein because it helps repair worn out parts of the body. At the same time, we should reduce foods that are high in sugar because they are foods that interfere with energy burning. Whenever sugar enters the body, the body will choose to burn energy from sugar first, causing the process of burning energy from the fat that we have stored to stop. For this reason, the food we choose to eat after exercising is an important part that allows the body to burn fat.
The best time to eat after exercise is 30 minutes to 2 hours after exercise. When our body is ready and fully energized, we can prepare for the next exercise. But if you are not hungry, do not want to eat, or find an opportunity to eat within the recommend time frame, do not worry. Your body can still replace energy for your muscles for another 24 hours.
Important nutrients to eat after exercise are:
Energy ( Calories): In this case, try to consume energy equal to half of the energy we burned while exercising. For example, ทางเข้า ufabet, roughly estimating from exercising that we used a total of 600 kcal of energy, after exercising, we should find food or snacks that contain about 300 kcal of energy to eat. And there is no need to worry that exercising will be in vain because eating like this will definitely not affect weight loss. As long as you control your overall energy to be within the range that your body needs.
Carbohydrates: are nutrients that help replenish energy to our bodies because they make the body store glycogen. This is because the body uses glycogen as an energy source while we exercise. The type of exercise also affects the consumption of carbohydrates. For example, exercise that requires endurance or for a long time, such as running, we will need to consume more carbohydrates than people who focus on weight training to build muscle.
Protein: While we already know that carbohydrates are important, protein is also another important thing. We should choose high-quality protein sources to include in our meals and snacks after exercise. These beneficial proteins will help reduce wear and tear on muscle tissues caused by use and are a source of energy to start building and repairing muscles. The body will draw protein from what we eat after exercise for about 25%, which means about 10-15 grams for the average person.
Vitamins are nutrients that some people may overlook, but they help our bodies function at their best and recover effectively.
Eating after exercise to get the best results doesn’t mean we can eat anything. We should choose nutrients that are necessary for the body to recover.